Woolworths Free Range Extra Lean Venison Mince

Whole food
Checked
Grade B

The short answer

Free Range Extra Lean Venison Mince by Woolworths has 89 kcal, 3 g carbs, 20.9 g protein and 0.4 g fat per serving (100g).

Calories89kcal

Carbs3g

Protein20.9g

Fat0.4g

About it

Woolworths Free Range Extra Lean Venison Mince is a protein-rich meat option with a maximum fat content of 5%. With 20.9 g of protein per 100 g serving, it supports muscle repair and growth, making it suitable for endurance athletes seeking recovery nutrition. The low fat content (0.4 g per 100 g) ensures minimal impact on gastric emptying, allowing for efficient digestion post-exercise. This product is uncooked and requires refrigeration, making it a practical choice for meal prep. While it lacks significant carbohydrate content, pairing it with a carbohydrate source post-training can enhance glycogen replenishment. Ideal for athletes focusing on lean muscle maintenance and those with higher protein needs.

High protein content for muscle repair
Low fat aids gastric emptying
Minimal sodium for hydration balance

On the label per serving, 100g

Energy	371 kJ
Calories	89 kcal
Carbs	3.0 g
Sugar	0.5 g
Protein	20.9 g
Fat	0.4 g
Saturated fat	0.2 g
Cholesterol	31 mg
Sodium	67 mg

The numbers that matter on a training day

Carb density3%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 kcal76 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density3.7 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour20How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 3 g of carbohydrates per 100 g, this product has a negligible impact on blood sugar levels. It does not significantly contribute to glycogen replenishment.

How we read foods ›

For endurance who it suits

Endurance verdict

While not suitable as a primary fuel source during endurance events due to its low carbohydrate content, Woolworths Free Range Extra Lean Venison Mince excels as a recovery food. Its high protein content supports muscle repair, making it a valuable component of post-exercise meals. Pairing with carbohydrates is essential for glycogen replenishment.

Who it is for

This product is ideal for endurance athletes who prioritize lean muscle maintenance and recovery. It's particularly suitable for those with higher protein needs post-exercise. Athletes who are sensitive to high-fat foods or require a low-sodium diet will find this product beneficial. It's also appropriate for those who prefer animal-based protein sources.

Best sessions

Best used in recovery meals after long rides or intense interval sessions where muscle repair is a priority. Not ideal for immediate pre-race or during-race consumption due to low carbohydrate content.

Pros

High protein supports muscle recovery
Low fat minimizes gastric distress
Free from common allergens
Minimal sodium content

Cons

Low carbohydrate content limits energy provision
Requires refrigeration and cooking
Not suitable for during-race consumption

Watch out for

Potential for high cholesterol intake
Not suitable for vegetarians or vegans

Fuelling science in short

During a session

No, not recommended during workouts due to its solid form and low carbohydrate content. It lacks the quick energy release needed for endurance activities.

Glycaemic profile

With only 3 g of carbohydrates per 100 g, this product has a negligible impact on blood sugar levels. It does not significantly contribute to glycogen replenishment.

Electrolytes

Contains 67 mg of sodium per 100 g serving, which is minimal compared to the 300-600 mg/hr sweat loss typical in endurance sports. Potassium content is unspecified.

Carb breakdown

Total carbs: 3 g
Hourly capacity: 0

Race day before, during and after

Suits it for

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

Pre-race and during-race use are unsuitable due to low carbohydrate content and solid form, which do not support quick energy needs. However, its high protein content makes it beneficial for recovery when paired with carbohydrates. Not suitable for carb loading due to low carb density.

NOT RECOMMENDED for pre-race use because it has low carbohydrate content and requires cooking, which is impractical immediately before an event.

Pair it with

Pair with rice for glycogen replenishment
Combine with vegetables for micronutrient balance
Serve with a fruit smoothie for quick carbs

For practitioners the evidence

Evidence grade: B — Supported by nutritional data and general recovery principles, but lacks specific endurance-focused studies.

In a carb load

Free Range Extra Lean Venison Mince has a low carbohydrate density of 3 g per 100 g, making it unsuitable for carb loading. A 100 g serving contributes only 3 g towards a 600 g daily target for a 70 kg athlete. The athlete would need an impractical number of servings to meet carb loading needs, which is not feasible given the low carb content and high protein focus.

Digestion and absorption

The digestion of venison mince involves mechanical breakdown in the stomach, with protein digestion initiated by pepsin. Gastric emptying is moderately paced due to the low fat content. Protein is primarily absorbed in the small intestine via brush-border peptidases into amino acids, which enter the bloodstream quickly. The low carbohydrate content means minimal insulin response, focusing instead on amino acid uptake for muscle repair.

Recovery

This food supports recovery by providing 20.9 g of protein per 100 g serving, aiding in muscle protein synthesis. However, it lacks carbohydrates necessary for optimal glycogen resynthesis, which should be targeted at 1.0-1.2 g/kg/h post-exercise. Pairing with a carbohydrate source is essential for comprehensive recovery.

Downsides

Potential GI distress is minimal due to low fat content, but the solid form may not be well-tolerated during exercise. Low carbohydrate content limits its use for immediate energy needs. The absence of significant sodium means it doesn't aid rehydration effectively. Not suitable for vegetarians or those with high cholesterol concerns.

Don't use it when

Do not use as a primary energy source during races due to low carbohydrate content.
Do not rely on this product for carb loading due to its low carb density.
Do not use if refrigeration is unavailable, as it requires proper storage.

Clinical risks

High protein intake without sufficient carbohydrates can impair glycogen resynthesis post-exercise.
Low sodium content may not support rehydration needs for heavy sweaters.
Solid form may cause discomfort if consumed too close to exercise.
Potential cholesterol concerns for those with cardiovascular risk factors.

Key references