Woolworths Free Range Crumbed Chicken Burgers
- Meal
- Checked
- Grade C
Free Range Crumbed Chicken Burgers by Woolworths has 169 kcal, 6 g carbs, 16.6 g protein and 8.4 g fat per serving (1 burger (100g)).
Woolworths Free Range Crumbed Chicken Burgers offer a quick meal option made from premium chicken breast, coated in a crumb and batter mix. Each 100g serving provides 168.7 kcal, 16.6g protein, 6g carbs, and 8.4g fat. These burgers are suitable for athletes seeking a convenient protein source post-training, but their moderate carb content and fat presence make them less ideal for pre-race or during-race fueling. The sodium content per serving is 300mg, which can aid in replenishing sweat losses post-exercise. However, the lack of fiber and low carb density (6g per 100g) limits their role in carb loading or high-intensity sessions. Best consumed as part of a balanced meal with additional carbs and vegetables to support recovery and overall nutrition.
- High protein content
- Convenient meal option
- Moderate sodium for rehydration
On the label per serving, 1 burger (100g)
| Energy | 706 kJ |
|---|---|
| Calories | 169 kcal |
| Carbs | 6.0 g |
| Sugar | 0.2 g |
| Fibre | 0.0 g |
| Protein | 16.6 g |
| Fat | 8.4 g |
| Saturated fat | 3.7 g |
| Cholesterol | 32 mg |
| Sodium | 300 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Free Range Crumbed Chicken Burgers are a convenient protein source post-exercise but lack the carbohydrate density required for pre-race or during-race fueling. Their moderate fat content may slow gastric emptying, making them unsuitable for quick energy needs. Best consumed as part of a balanced meal with additional carbs.
These burgers are best suited for endurance athletes looking for a quick and easy protein source post-exercise. They are not ideal for athletes needing high-carb meals for energy-intensive sessions or races. Suitable for those who tolerate moderate fat intake and are looking to maintain muscle mass.
Ideal for post-training recovery meals where protein intake is prioritized. Not suitable for high-intensity or long-duration sessions requiring high carbohydrate availability.
- High in protein, aiding muscle repair
- Convenient and quick to prepare
- Moderate sodium content aids rehydration
- Free range chicken offers quality protein
- Low carbohydrate content for endurance needs
- Moderate fat content may slow digestion
- Not suitable for pre-race or during-race fueling
- Potential for GI distress if consumed pre-race
- Low carbohydrate content may not meet energy needs
Fuelling science in short
No, the burgers are not practical for during-workout use due to their solid form and low carbohydrate content.
With only 6g of carbs per 100g, the glycemic impact is low. The presence of fat may slow gastric emptying, making it unsuitable for rapid energy needs.
Contains 300mg sodium per 100g, which is below the 300-600mg/hr sweat loss range. Potassium and magnesium content are not specified.
- Total carbs
- 6 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Pre-race and during-race use is not recommended due to the low carbohydrate content and moderate fat, which may slow digestion. For recovery, the protein content supports muscle repair, but additional carbs are needed for glycogen replenishment. Not suitable for carb loading due to low carb density.
NOT RECOMMENDED for pre-race use because the moderate fat content and low carbohydrate density can slow gastric emptying and fail to provide sufficient energy for optimal performance.
NOT RECOMMENDED during racing because the solid form and low carbohydrate content do not meet the quick energy needs of endurance events.
USE as a protein source post-exercise. Pair with carbohydrates to support glycogen resynthesis and muscle recovery.
- Pair with whole grain bun for added carbs
- Add vegetables for fiber and micronutrients
- Serve with a side of sweet potatoes for extra energy
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and general physiological principles, lacking specific RCTs for this product.
The Free Range Crumbed Chicken Burgers have a low carb density of 6g per 100g, making them unsuitable for carb loading. A 100g serving contributes only 6g toward a 600g daily target for a 70kg athlete. The athlete would need approximately 100 servings, which is impractical due to volume and low carb yield. The high protein content does not compensate for the lack of carbs needed for glycogen stores.
The burgers contain moderate fat, which can slow gastric emptying. Protein digestion begins in the stomach and continues in the small intestine with peptidases. Carbohydrate absorption is limited due to low content, primarily through SGLT1 transporters. The low fiber content reduces colonic fermentation risk, but the moderate fat may delay overall digestion.
The burgers provide 16.6g of protein per 100g serving, supporting muscle protein synthesis post-exercise. However, the carbohydrate content is insufficient for effective glycogen resynthesis, which requires 1.0-1.2g/kg/h. Pair with a carbohydrate-rich food to meet recovery targets. The sodium content aids in rehydration, but additional electrolytes may be needed.
The moderate fat content slows gastric emptying, unsuitable for pre-race or during-race fueling. Low carbohydrate content limits energy availability. Potential GI distress if consumed too close to exercise. The crumb coating may contribute to dental erosion if not paired with proper oral hygiene.
- Do not use within 90 minutes of race start due to moderate fat content.
- Avoid if aiming for high-carb pre-race meals.
- Not suitable for those with gluten intolerance due to wheat content.
- Moderate fat content may slow gastric emptying, affecting pre-race performance.
- Low carbohydrate density limits energy availability for endurance events.
- Potential for GI distress if consumed close to high-intensity exercise.
- High sodium intake may not be suitable for those with hypertension.
Questions about Free Range Crumbed Chicken Burgers
How many carbs are in Free Range Crumbed Chicken Burgers by Woolworths?
6 g of carbs per serving (1 burger (100g)), with 169 kcal and 16.6 g protein.
Can these burgers be used for carb loading?
No, the low carbohydrate content makes them unsuitable for carb loading. Opt for higher carb foods.
Are these burgers suitable for pre-race meals?
No, the moderate fat content and low carb density can slow digestion and energy availability.
How should these burgers be consumed post-exercise?
Pair with a carbohydrate-rich side to support glycogen replenishment and muscle recovery.
Are there any allergens present?
The product contains wheat, which may be a concern for those with gluten intolerance.
How do these burgers behave in hot weather?
Store in a cool place to prevent spoilage. Consume promptly after cooking to maintain quality.
What are alternatives for during-race fueling?
Opt for high-carb, easily digestible gels or drinks designed for quick energy release.
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