Woolworths Farmstyle Pepper Steak Pie

Meal
Checked
Grade C

The short answer

Farmstyle Pepper Steak Pie by Woolworths has 699 kcal, 39 g carbs, 30.8 g protein and 45.4 g fat per serving (1 pie (average mass)).

Calories699kcal

Carbs39g

Protein30.8g

Fat45.4g

About it

The Woolworths Farmstyle Pepper Steak Pie is a savory pastry featuring braised beef in a peppercorn sauce, encased in short crust and puff pastry. With a serving size of 280 g, it provides 698.5 kcal, 39 g of carbohydrates, and 30.8 g of protein. This pie is high in fat, with 45.4 g per serving, making it more suitable for post-training recovery rather than pre-race or during-race consumption. The high protein content aids muscle repair, but the fat content may slow gastric emptying, which is not ideal for immediate pre-race fueling. It's best consumed after long endurance sessions when the body needs substantial calorie replenishment.

High protein for muscle repair
Substantial calorie replenishment
Rich in flavor and satiety

On the label per serving, 1 pie (average mass)

Energy	2923 kJ
Calories	699 kcal
Carbs	39.0 g
Sugar	2.5 g
Fibre	6.7 g
Protein	30.8 g
Fat	45.4 g
Saturated fat	25.5 g
Cholesterol	59 mg
Sodium	1078 mg

The numbers that matter on a training day

Carb density13.9%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose—Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal154 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density10.4 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour1.5How many an hour for a 60 g carb baseline.

Glycaemic profileWith 39 g of carbs per serving, the pie has a moderate glycemic impact. The high fat content slows gastric emptying, leading to a gradual blood sugar response.

How we read foods ›

For endurance who it suits

Endurance verdict

While the Woolworths Pepper Steak Pie is rich in protein and calories, making it suitable for post-exercise recovery, its high fat content and slow gastric emptying rate make it unsuitable for pre-race or during-race consumption. It provides a substantial sodium load, which can aid rehydration post-exercise, but the lack of fast-acting carbs limits its use as a quick energy source.

Who it is for

This pie is suitable for endurance athletes who have completed intense training sessions and need a high-calorie, protein-rich meal to aid recovery. It's particularly beneficial for those engaging in long-distance cycling or running, where energy stores need significant replenishment. However, it's not ideal for athletes with dietary fat restrictions.

Best sessions

Ideal for post-long ride or run recovery when calorie replenishment is crucial. Not suitable for pre-race or high-intensity interval sessions due to high fat content.

Pros

High protein content supports muscle repair
Rich in calories for energy replenishment
Substantial sodium content aids rehydration
Flavorful and satisfying post-exercise meal

Cons

High fat content slows gastric emptying
Not suitable for pre-race or during-race
Low in fast-acting carbohydrates
Potentially heavy on the stomach

Watch out for

High fat may cause GI distress if consumed pre-race
Potential dental erosion due to pastry sugars

Fuelling science in short

During a session

Not recommended during workouts. The pie's high fat content and solid form make it impractical and potentially uncomfortable for mid-session consumption.

Glycaemic profile

With 39 g of carbs per serving, the pie has a moderate glycemic impact. The high fat content slows gastric emptying, leading to a gradual blood sugar response.

Electrolytes

Contains 1078 mg sodium per serving, which is substantial compared to the 300-600 mg/hr sweat loss range. Potassium and magnesium content is unspecified.

Carb breakdown

Total carbs: 39 g
Hourly capacity: 60

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadDO NOT USE
Every dayCAUTION

The pie's high fat content and solid form make it unsuitable for pre-race and during-race consumption. It fails to provide the quick energy release needed during these times. However, its high protein and calorie content make it a viable option for post-exercise recovery, aiding in muscle repair and energy replenishment. For carb loading, the pie's high fat and moderate carb density do not align with optimal loading strategies.

NOT RECOMMENDED for pre-race use because the high fat content significantly slows gastric emptying, which can lead to gastrointestinal discomfort and delayed energy availability.

Pair it with

Pair with a protein shake for enhanced recovery
Consume with a side of vegetables for added fiber
Follow with a hydration drink to balance sodium intake

For practitioners the evidence

Evidence grade: C — The analysis is based on nutritional content and physiological mechanisms rather than direct endurance studies.

In a carb load

The pie's carb density is 14 g per 100 g, which is moderate. A 280 g serving provides 39 g of carbohydrates, contributing modestly to a carb loading target of 600-840 g/day for a 70 kg athlete. The high fat content and satiety factor make it impractical for carb loading, as it could lead to gastrointestinal discomfort and reduced intake capacity.

Digestion and absorption

The pie undergoes initial mechanical breakdown in the mouth, with salivary amylase beginning starch digestion. The high fat content slows gastric emptying, delaying the release of nutrients into the small intestine. Carbohydrates are absorbed via SGLT1 transporters, while proteins are broken down by brush-border peptidases. The high fat content may also lead to slower insulin response and potential gastrointestinal discomfort.

Recovery

The pie provides 30.8 g of protein per serving, supporting muscle protein synthesis post-exercise. The high calorie content aids in energy replenishment, while the sodium content supports rehydration. However, the high fat content may delay glycogen resynthesis, making it less ideal as a standalone recovery food.

Downsides

The high fat content can lead to gastrointestinal distress if consumed before exercise. The pie's sugar content, although low, may contribute to dental erosion if consumed frequently. The high sodium content could be problematic for athletes with hypertension or those on sodium-restricted diets. The pie's solid form and high satiety may limit its use during carb loading or pre-race fueling.

Don't use it when

Do not use within 90 minutes of race start due to high fat content.
Avoid if on a sodium-restricted diet due to high sodium content.
Not suitable for athletes with gluten intolerance due to wheat content.

Clinical risks

High fat content may cause gastrointestinal discomfort during exercise.
Sodium content may be excessive for athletes with hypertension.
Potential for delayed gastric emptying due to high fat content.
Dental erosion risk from sugar content if consumed frequently.

Key references

Questions about Farmstyle Pepper Steak Pie

How many carbs are in Farmstyle Pepper Steak Pie by Woolworths?

39 g of carbs per serving (1 pie (average mass)), with 699 kcal and 30.8 g protein.

Can I eat this pie before a race?

No, the high fat content slows gastric emptying, which can cause discomfort and delay energy availability during the race.

Is this pie suitable for recovery?

Yes, it provides high protein and calories, aiding muscle repair and energy replenishment post-training.

How does the pie affect digestion?

The high fat content slows gastric emptying, leading to a gradual blood sugar response and potential gastrointestinal discomfort if consumed before exercise.