Woolworths Frozen Crumbed Fish Fingers
- Snack
- Checked
- Grade C
Frozen Crumbed Fish Fingers by Woolworths has 40 kcal, 2.2 g carbs, 2.3 g protein and 2.4 g fat per serving (1 portion (approx. 20g)).
Woolworths Frozen Crumbed Fish Fingers are a processed seafood product, coated in breadcrumbs and marketed as high in omega-3 fatty acids. Each 20g serving provides 11.7g of protein and 11.8g of fat, making them a potential source of post-exercise protein. However, the high fat content could slow gastric emptying, making them less ideal for pre-race or during-race consumption. The sodium content per serving is 227mg, which is significant given the typical sweat sodium loss rates of 300-600mg/hr. These fish fingers are best suited for recovery or as a protein-rich snack in everyday training, but their high fat and processed nature limit their utility in high-intensity or endurance-specific scenarios.
- High in omega-3 fatty acids
- Decent protein source
- Convenient and easy to prepare
On the label per serving, 1 portion (approx. 20g)
| Energy | 169 kJ |
|---|---|
| Calories | 40 kcal |
| Carbs | 2.2 g |
| Sugar | 0.3 g |
| Protein | 2.3 g |
| Fat | 2.4 g |
| Saturated fat | 0.3 g |
| Cholesterol | 5 mg |
| Sodium | 45 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Frozen Crumbed Fish Fingers can be a convenient protein source post-exercise, but their high fat content and processed nature limit their utility in pre-race or during-race scenarios. They provide omega-3s, but the sodium and fat levels necessitate cautious use in high-intensity endurance contexts.
These fish fingers are suitable for athletes seeking a convenient protein source post-training. They may appeal to those looking to increase omega-3 intake, though the processed nature and high fat content make them less suitable for those with sensitive digestion or those looking to optimize pre-race nutrition.
Ideal for post-training recovery sessions where protein intake is prioritized. Less suitable for high-intensity or endurance-focused workouts due to high fat content slowing digestion.
- High in omega-3 fatty acids
- Provides a decent protein source
- Convenient and easy to prepare
- Widely available in supermarkets
- High fat content slows digestion
- Processed nature limits nutritional quality
- High sodium content per serving
- Potential for gastrointestinal discomfort due to high fat
- Processed nature may not suit all dietary preferences
Fuelling science in short
Not recommended during workouts due to high fat content and solid form, which can slow digestion and cause gastrointestinal discomfort.
The glycemic impact is moderated by the fat content, which slows gastric emptying, potentially leading to a more stable blood sugar response.
Each serving provides 227mg of sodium, which is significant but may not fully cover sweat losses during intense sessions.
- Total carbs
- 11 g
- Hourly capacity
- N/A due to high fat content and low carb density
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayCAUTION
The high fat content and processed nature of these fish fingers make them unsuitable for pre-race and during-race use due to potential digestive issues and lack of fast-acting carbohydrates. They can contribute to recovery due to their protein content but should be complemented with carbohydrates. For everyday training, they can be used with caution, considering the high sodium and fat content.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying and potentially cause gastrointestinal discomfort.
NOT RECOMMENDED during racing because the solid form and high fat content can slow digestion and are not suitable for fast-acting carbohydrate needs.
Can be used for recovery due to protein content, but should be paired with carbohydrates to optimize glycogen resynthesis.
- Pair with a fresh salad for added fiber
- Combine with whole grain bread for a balanced meal
- Serve with a low-sodium dipping sauce to manage sodium intake
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional data and general sports nutrition principles rather than direct studies on this specific product.
With a carb density of 11g per 100g, these fish fingers are not suitable for carb loading. The high fat content and processed nature make them impractical for achieving the 600-840g/day target for a 70kg athlete. The satiety and fat content would limit intake without hitting the necessary carb targets.
The high fat content slows gastric emptying, delaying the digestion process. The protein is broken down by brush-border peptidases in the small intestine. The fat content may also slow the absorption of other nutrients, potentially leading to delayed insulin response. The processed nature could result in slower overall digestion compared to whole food sources.
These fish fingers provide protein, which can aid in muscle repair post-exercise. However, they lack sufficient carbohydrates for optimal glycogen resynthesis, which is crucial in the first 4 hours post-exercise. Pairing with a carbohydrate-rich food would be necessary to meet recovery targets.
The high fat content may cause gastrointestinal distress if consumed before or during exercise. The processed nature and high sodium content could also pose risks for those with hypertension or sodium-sensitive conditions. The lack of fast-acting carbohydrates makes them unsuitable for immediate energy needs during endurance events.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid during high-intensity sessions as digestion may be impaired.
- Not suitable for those with fish allergies due to unspecified fish species.
- High sodium content may pose a risk for those with hypertension.
- Fat content can slow gastric emptying, leading to potential GI distress.
- Processed nature may contribute to poor nutrient absorption.
- Potential allergen risk due to unspecified fish species.
Questions about Frozen Crumbed Fish Fingers
How many carbs are in Frozen Crumbed Fish Fingers by Woolworths?
2.2 g of carbs per serving (1 portion (approx. 20g)), with 40 kcal and 2.3 g protein.
Can I eat these before a race?
Not recommended due to high fat content which may slow digestion and cause discomfort.
Are these suitable for recovery?
Yes, they can provide protein post-exercise, but pair with carbs for optimal recovery.
How should I prepare them?
Cook in an oven or air fryer to achieve a crispy texture without adding extra fat.
Are there any allergens?
Potential fish allergens due to unspecified fish species used in the product.
What are alternatives for pre-race fuel?
Opt for low-fat, high-carb options like bananas or energy gels for pre-race fueling.
How do they behave in hot weather?
Store in a freezer to prevent spoilage; not suitable for outdoor consumption in heat due to spoilage risk.
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