Woolworths Fresh Fennel
- Whole food
- Checked
- Grade C
Fresh Fennel by Woolworths has 31 kcal, 7 g carbs, 1.2 g protein and 0.2 g fat per serving (100g).
Fresh fennel, offered by Woolworths, is a crunchy vegetable with a distinct liquorice flavor. It is low in calories and provides a moderate amount of carbohydrates, making it a refreshing addition to salads or as a side dish. For endurance athletes, fennel can be a hydrating option due to its high water content and significant potassium levels, which help maintain electrolyte balance during prolonged activities. It is best consumed as part of a meal or snack before or after training sessions to aid in hydration and nutrient replenishment. While not a primary fuel source due to its low carbohydrate density, fennel's micronutrient profile supports overall health and recovery.
- High in hydration-supporting potassium
- Low-calorie, nutrient-rich option
- Enhances electrolyte balance
On the label per serving, 100g
| Energy | 129 kJ |
|---|---|
| Calories | 31 kcal |
| Carbs | 7.0 g |
| Sugar | 3.9 g |
| Fibre | 3.1 g |
| Protein | 1.2 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 52 mg |
| Potassium | 414 mg |
The numbers that matter on a training day
For endurance who it suits
While fresh fennel is not a primary carbohydrate source for endurance athletes, its high potassium content and hydrating properties make it a valuable addition to meals aimed at maintaining electrolyte balance. It is best utilized in conjunction with other carbohydrate sources to ensure adequate energy supply during training and competition.
Fresh fennel is suitable for endurance athletes who are looking to maintain hydration and electrolyte balance. It is particularly beneficial for those engaging in long-duration activities where maintaining electrolyte levels is crucial. Athletes who prefer whole food sources of nutrients and hydration will find fennel a valuable addition to their diet.
Ideal for post-training meals or snacks, especially after long rides or runs where electrolyte replenishment is needed. It can also be included in meals during recovery days to support overall hydration.
- High potassium content aids hydration.
- Low calorie, suitable for weight management.
- Rich in vitamins and antioxidants.
- Versatile in culinary applications.
- Low carbohydrate content for energy needs.
- Not suitable for mid-exercise consumption.
- Limited sodium content for sweat replacement.
- Potential bloating if consumed in large quantities.
- May not provide sufficient energy for intense sessions.
Fuelling science in short
Not recommended during workouts due to its low carbohydrate content and solid form, which may not be practical for mid-exercise consumption.
Fennel has a low glycemic index due to its low carbohydrate content, resulting in minimal impact on blood sugar levels. This makes it a stable option for maintaining energy levels without causing spikes.
Fennel provides 42 mg of sodium per serving (100 g), which is low compared to the 300-600 mg/hr sweat loss range. However, it offers 414 mg of potassium, beneficial for maintaining electrolyte balance.
- Total carbs
- 6 g
- Glucose
- 1.2 g
- Fructose
- 1 g
- Glucose to fructose
- 1.2:1
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Fennel is not suitable for pre-race or during race consumption due to its low carbohydrate content and solid form, which are not conducive to quick energy needs. It can be beneficial in recovery for its potassium content, aiding in electrolyte balance, but should be combined with other nutrient sources for optimal recovery. Everyday training use is appropriate for its hydration and nutrient benefits.
NOT RECOMMENDED for pre-race use because fennel's low carbohydrate density and solid form do not provide the quick energy needed before a race. It may also cause gastrointestinal discomfort if consumed in large quantities close to race time.
NOT RECOMMENDED during racing because fennel's solid form and low carbohydrate content do not meet the quick energy needs of endurance events. Opt for gels or drinks with higher carb content.
USE fennel post-race as part of a balanced meal that includes protein and carbohydrates. Its potassium content aids in electrolyte replenishment, but it should be paired with higher carb foods for effective glycogen resynthesis.
- Pair with high-carb foods for energy balance.
- Combine with protein sources for recovery meals.
- Use in salads with citrus for added hydration.
For practitioners the evidence
Evidence grade: C — Fennel's hydration and electrolyte benefits are supported by general nutritional data, but specific endurance performance benefits lack direct research.
Fresh fennel is unsuitable for carb loading due to its low carbohydrate density of 7 g per 100 g. While it provides hydration and potassium, a 100 g serving contributes only 6 g of carbohydrates towards the 600 g daily target for a 70 kg athlete. The athlete would need to consume an impractical amount of fennel to meet carbohydrate loading requirements, making it inefficient for this purpose.
Fennel is primarily composed of water and fiber, leading to a slow gastric emptying rate. Carbohydrates in fennel are absorbed via SGLT1 and GLUT5 transporters in the small intestine, but due to the low carbohydrate content, the impact on blood glucose is minimal. The fiber content may undergo fermentation in the colon, potentially causing gas or bloating if consumed in large quantities. The low carbohydrate content means fennel does not significantly impact insulin or incretin responses.
Fennel's role in recovery is primarily through its potassium content, which aids in electrolyte replenishment. However, it provides negligible protein and insufficient carbohydrates to meet the 1.0-1.2 g/kg/h glycogen resynthesis target. Thus, fennel should be part of a balanced recovery meal that includes adequate protein and carbohydrates from other sources.
Fennel's high fiber content may cause gastrointestinal discomfort if consumed in large quantities, especially during exercise. Its low carbohydrate content offers minimal energy, making it unsuitable for pre-race or during-race consumption. The solid form may also pose a choking hazard if not consumed carefully. Additionally, fennel's low sodium content is inadequate for replacing sweat losses during intense exercise.
- Do not use within 90 minutes of race start due to potential GI distress from fiber.
- Do not rely on fennel for carb loading; it is too low in carbohydrates.
- Do not use as a primary recovery food due to insufficient protein and carbs.
- High fiber content may cause bloating or gas if consumed in excess.
- Low sodium content is inadequate for replacing sweat losses during exercise.
- Low carbohydrate density makes it unsuitable for energy needs during endurance events.
- Potential for choking if not properly chewed due to solid form.
Questions about Fresh Fennel
How many carbs are in Fresh Fennel by Woolworths?
7 g of carbs per serving (100g), with 31 kcal and 1.2 g protein.
Can fennel be used for carb loading?
No, fennel is not suitable for carb loading due to its low carbohydrate density.
Is fennel good for hydration?
Yes, fennel is high in water content and potassium, supporting hydration and electrolyte balance.
Can fennel cause digestive issues?
In large quantities, fennel may cause bloating or discomfort due to its fiber content.
Is fennel suitable for hot-weather training?
Fennel can be beneficial for hydration in hot weather due to its high water content.
How should fennel be incorporated into recovery meals?
Pair fennel with protein and higher-carb foods to aid in recovery and electrolyte replenishment.
Are there any allergens in fennel?
Fennel is generally allergen-free, but individuals with specific sensitivities should consult a healthcare provider.
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