Woolworths Crumbed Chicken Breast Fillets
- Meal
- Checked
- Grade C
Crumbed Chicken Breast Fillets by Woolworths has 194 kcal, 7 g carbs, 19.7 g protein and 9.5 g fat per serving (1 fillet (average weight varies)).
Woolworths Crumbed Chicken Breast Fillets are a convenient protein-rich option for athletes looking to incorporate a quick meal into their diet. Each fillet, weighing approximately 89g, provides a substantial amount of protein, making it suitable for post-exercise recovery. The product requires thorough cooking, typically in an oven or air fryer, which may limit its practicality for on-the-go consumption. Despite its high protein content, the moderate carbohydrate level and fat content suggest it is more suited as a recovery meal rather than pre-race or during-race fuel. The sodium content is moderate, providing some electrolyte replenishment but may not fully compensate for sweat losses during intense sessions.
- High protein content
- Moderate sodium for electrolyte balance
- Convenient post-exercise meal
On the label per serving, 1 fillet (average weight varies)
| Energy | 812 kJ |
|---|---|
| Calories | 194 kcal |
| Carbs | 7.0 g |
| Sugar | 0.2 g |
| Fibre | 0.0 g |
| Protein | 19.7 g |
| Fat | 9.5 g |
| Saturated fat | 4.2 g |
| Cholesterol | 36 mg |
| Sodium | 474 mg |
The numbers that matter on a training day
For endurance who it suits
While the high protein content is beneficial for recovery, the low carbohydrate density and need for cooking make it impractical for pre-race or during-race consumption. It's best positioned as a recovery meal post-exercise when muscle repair is the focus.
This product is ideal for endurance athletes who require a high-protein meal post-exercise to aid in muscle recovery. It's particularly suitable for those who have access to cooking facilities post-training and are looking for a convenient, protein-rich option. However, it is less suited for athletes with dietary restrictions concerning gluten or dairy.
Best consumed after moderate to intense training sessions where muscle recovery is a priority. Suitable for post-long ride or run recovery when access to cooking facilities is available.
- High protein content supports muscle recovery
- Moderate sodium aids in electrolyte balance
- Convenient for post-exercise meals
- Made with 100% chicken breast
- Requires cooking, limiting on-the-go use
- Low carbohydrate content for endurance needs
- Contains gluten and dairy allergens
- Potential for gluten sensitivity reactions
- High sodium may not suit all dietary needs
Fuelling science in short
Not recommended during workouts due to the need for cooking and high protein content, which is not ideal for immediate energy needs.
With a carbohydrate content of 6g per 100g, this product has a low glycemic impact, making it unsuitable for rapid energy replenishment during exercise.
Contains 366.68mg of sodium per serving, which is moderate compared to typical sweat losses of 300-600mg/hr, but lacks significant potassium or magnesium.
- Total carbs
- 5.34 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
The product's high protein content supports recovery but its low carbohydrate density and requirement for cooking make it unsuitable for pre-race or during-race consumption. It is best used as a recovery meal post-exercise when muscle repair is the priority.
NOT RECOMMENDED for pre-race use because it requires cooking and has a low carbohydrate content, which is not ideal for pre-race glycogen loading.
NOT RECOMMENDED during racing because it requires cooking and contains high protein, which is not suitable for rapid energy needs.
USE: High protein content aids muscle recovery post-exercise. Pair with carbohydrates to enhance glycogen resynthesis.
- Pair with a carbohydrate-rich side for glycogen replenishment
- Combine with a salad for added micronutrients
- Serve with a sports drink for additional electrolytes
For practitioners the evidence
Evidence grade: C — The analysis relies on general nutritional principles and product-specific data, but lacks direct RCTs on endurance performance.
Crumbed Chicken Breast Fillets have a carbohydrate density of 6g per 100g, which is low. A typical serving of 89g provides only 5.34g of carbohydrates, contributing minimally to the 600-840g daily target for carb loading. The high protein and fat content, along with the requirement for cooking, make it unsuitable for efficient carb loading. Athletes would need to consume an impractical number of servings to meet carb-loading needs, which is not feasible given the low carb yield per serving.
Upon consumption, the crumbed chicken is mechanically broken down in the mouth, with minimal carbohydrate digestion occurring via salivary amylase. Gastric emptying is relatively slow due to the fat content, which delays nutrient delivery to the small intestine. Protein is primarily digested in the stomach and absorbed as amino acids in the small intestine. The low carbohydrate content means minimal glucose absorption via SGLT1 transporters. The overall digestion process is not optimized for rapid energy release.
The high protein content (17.1g per 100g) supports muscle protein synthesis post-exercise. However, the low carbohydrate content (6g per 100g) does not meet the 1.0-1.2g/kg/h target for optimal glycogen resynthesis. It is best paired with a carbohydrate-rich food to enhance recovery. The sodium content provides some electrolyte replenishment, but additional sources may be needed to fully rehydrate.
The high sodium content may be unsuitable for athletes with hypertension. The gluten and dairy content pose risks for those with allergies. The low carbohydrate content can lead to inadequate glycogen replenishment if not paired with other carb sources. The fat content may slow gastric emptying, which is undesirable during exercise. The need for cooking limits its practicality for immediate post-exercise consumption.
- Do not use pre-race due to low carbohydrate content.
- Do not use during race due to cooking requirement and high protein.
- Avoid if gluten or dairy intolerant due to allergen content.
- High sodium content may exacerbate hypertension.
- Gluten and dairy content pose allergy risks.
- Fat content may slow gastric emptying, impacting energy availability.
- Low carbohydrate content may hinder glycogen replenishment.
Questions about Crumbed Chicken Breast Fillets
How many carbs are in Crumbed Chicken Breast Fillets by Woolworths?
7 g of carbs per serving (1 fillet (average weight varies)), with 194 kcal and 19.7 g protein.
Is this product suitable for pre-race consumption?
No, it requires cooking and has a low carbohydrate content, making it unsuitable for pre-race glycogen loading.
Can I eat this during a race?
No, it's not practical for during-race consumption due to the need for cooking and high protein content.
How should I use this for recovery?
Consume post-exercise to aid muscle recovery. Pair with a carbohydrate source to replenish glycogen stores.
Are there any allergens in this product?
Yes, it contains gluten and dairy, which may not be suitable for those with allergies.
How does this product behave in hot weather?
As a frozen product, it requires storage in a freezer and thorough cooking, making it unsuitable for hot-weather races.
What are some suitable alternatives?
Consider other protein-rich options like grilled chicken or plant-based alternatives that do not require cooking.
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