Woolworths Egg Fried Rice
- Meal
- Checked
- Grade C
Egg Fried Rice by Woolworths has 163 kcal, 22.5 g carbs, 4.8 g protein and 5.8 g fat per serving (1 portion (125 g)).
Woolworths Egg Fried Rice is a convenient meal option featuring jasmine rice, free range egg omelette strips, and vegetables such as carrots and peas. With a serving size of 500 g, it provides 22 g of carbohydrates, 4.8 g of protein, and 5.7 g of fat per serving. This meal is suitable for endurance athletes seeking a quick and easy recovery option post-training, thanks to its carbohydrate content which aids in glycogen replenishment. However, its relatively low protein content means it should be paired with additional protein sources for optimal recovery. The sodium content of 470 mg per serving can assist in replenishing electrolytes lost during exercise.
- Convenient post-training meal
- Moderate carbohydrate content
- Quick preparation time
On the label per serving, 1 portion (125 g)
| Energy | 680 kJ |
|---|---|
| Calories | 163 kcal |
| Carbs | 22.5 g |
| Fibre | 0.8 g |
| Protein | 4.8 g |
| Fat | 5.8 g |
| Saturated fat | 0.9 g |
| Cholesterol | 58 mg |
| Sodium | 470 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Egg Fried Rice is a practical option for post-exercise recovery due to its carbohydrate content, aiding in glycogen replenishment. However, its low protein content necessitates pairing with additional protein sources for effective muscle recovery. Not ideal for pre-race or during-race consumption due to its solid form and moderate energy density.
Woolworths Egg Fried Rice is suitable for endurance athletes who need a convenient and quick recovery meal option. Its moderate carbohydrate content makes it ideal for those looking to replenish glycogen stores post-exercise. However, athletes should consider supplementing with additional protein to meet muscle protein synthesis needs.
Best suited for post-training recovery sessions, particularly after moderate to long-duration workouts where glycogen replenishment is necessary.
- Convenient and quick to prepare
- Moderate carbohydrate content for recovery
- Contains some sodium for electrolyte balance
- Versatile as a meal base
- Low protein content for recovery
- Not suitable for during-race fueling
- High sodium content may not suit all athletes
- Potential for GI distress if consumed pre-race
- Low protein content may require supplementation
Fuelling science in short
Not recommended during workouts due to its solid form and low carbohydrate density per serving.
The glycemic index is likely moderate due to the presence of jasmine rice, which can provide a steady release of glucose, aiding in post-exercise recovery.
Contains 470 mg of sodium per serving, which can help replenish sodium lost through sweat during exercise. Potassium and magnesium content is not specified.
- Total carbs
- 22 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Pre-race and during-race use is not advised due to its solid form and moderate energy density, which may slow gastric emptying and cause GI distress. It is suitable for recovery due to its carbohydrate content, aiding in glycogen replenishment, but should be paired with additional protein for optimal recovery. For carb-loading, its moderate carbohydrate content per serving may require multiple servings, which is impractical.
NOT RECOMMENDED for pre-race use because it has a moderate energy density and a solid form, which can slow gastric emptying and cause GI distress.
NOT RECOMMENDED during racing because it is a solid food with low carbohydrate density, making it impractical for mid-race fueling.
USE post-race as it provides carbohydrates for glycogen replenishment. Pair with a protein source to meet recovery needs.
- Grilled chicken for added protein
- Steamed vegetables for additional micronutrients
- Low-fat yogurt for a balanced recovery meal
For practitioners the evidence
Evidence grade: C — Limited direct evidence supports its use in endurance contexts; conclusions are drawn from general carbohydrate and recovery principles.
Woolworths Egg Fried Rice has a moderate carb density of 18 g per 100 g. A 500 g serving provides 22 g of carbohydrates, contributing minimally to a 600-840 g daily carb-loading target. Multiple servings would be required, which is impractical due to volume and satiety. Its solid form and moderate energy density make it less efficient for high-volume carb loading compared to more carb-dense alternatives like maltodextrin or energy gels.
The digestion of Woolworths Egg Fried Rice begins in the oral phase with mastication. Gastric emptying may be moderate due to the solid form and presence of fats. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for any fructose present. The protein content is digested into amino acids and absorbed via brush-border peptidases. The moderate carbohydrate density suggests a balanced insulin response, with minimal risk of rebound hypoglycemia.
The primary recovery benefit of Woolworths Egg Fried Rice is its carbohydrate content, aiding in glycogen resynthesis post-exercise. However, the protein content is low (4.8 g per serving), insufficient to meet the leucine threshold for muscle protein synthesis. Pairing with a protein source is necessary to optimize recovery. The sodium content can assist in rehydration by promoting fluid retention.
Potential GI distress due to its solid form if consumed pre-race. The moderate sodium content may not suit athletes with hypertension or those on low-sodium diets. Its low protein content may require supplementation for effective recovery. The solid form and moderate energy density make it less suitable for rapid energy needs during exercise.
- Do not use within 90 minutes of race start due to potential GI distress.
- Do not rely on it as a sole protein source post-exercise.
- Do not use if sodium intake is a concern due to hypertension.
- High sodium content may exacerbate hypertension in sensitive individuals.
- Low protein content may not support muscle protein synthesis adequately.
- Solid form may cause GI distress if consumed pre-race.
- Moderate energy density may lead to inadequate carb intake for loading.
Questions about Egg Fried Rice
How many carbs are in Egg Fried Rice by Woolworths?
22.5 g of carbs per serving (1 portion (125 g)), with 163 kcal and 4.8 g protein.
Can I eat this before a race?
Not recommended due to its solid form and moderate energy density, which may cause GI distress.
Is it suitable for recovery?
Yes, it provides carbohydrates for glycogen replenishment. Pair with protein for optimal recovery.
How should I store it?
Store in a cool, dry place. Refrigerate after opening and consume within 24 hours.
Can I use it during a workout?
Not suitable due to its solid form and moderate carbohydrate density.
What allergens are present?
Contains soy and wheat from soy sauce.
How does it behave in hot weather?
Store in a cool place to prevent spoilage. Consume promptly after heating.
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