Woolworths Gem Squash
- Whole food
- Checked
- Grade C
Gem Squash by Woolworths has 20 kcal, 3.2 g carbs, 0.3 g protein and 0 g fat per serving (Per 80 g serving).
Gem Squash from Woolworths is a locally farmed, low-calorie vegetable that offers a modest carbohydrate content of 3.2 g per 80 g serving. It is primarily suitable for endurance athletes seeking a light, low-energy snack or a fiber-rich addition to meals. With its high water content and minimal fat, it can be consumed before low-intensity sessions or as part of a balanced diet. While it provides potassium, beneficial for muscle function, its carbohydrate content is insufficient for significant energy demands during intense or prolonged exercise. Best consumed as a side dish or a component of a larger meal, it can complement other higher-carb foods to support glycogen stores.
- Low-calorie, high-fiber content
- Rich in potassium for muscle function
- Suitable for light pre-workout snack
On the label per serving, Per 80 g serving
| Energy | 83 kJ |
|---|---|
| Calories | 20 kcal |
| Carbs | 3.2 g |
| Sugar | 2.8 g |
| Fibre | 1.4 g |
| Protein | 0.3 g |
| Fat | 0.0 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 250 mg |
The numbers that matter on a training day
For endurance who it suits
Gem Squash is a low-calorie, high-fiber vegetable suitable for light meals or snacks. While it offers potassium, its low carbohydrate content limits its use as a primary energy source for endurance activities. It can be part of a balanced diet but should be paired with higher-carb options for optimal performance.
Gem Squash is ideal for endurance athletes looking for a low-calorie, nutrient-rich food option. It's particularly suited for those managing their weight or seeking to increase dietary fiber without a significant calorie load. Athletes who require a potassium boost for muscle function may also benefit from its consumption.
Best suited for easy runs or recovery days where energy demands are lower. It can be a part of a meal before shorter sessions but not ideal for high-intensity or long-duration workouts.
- Low-calorie option for weight management
- High fiber content aids digestion
- Rich in potassium for muscle function
- Vegan and gluten-free, suitable for various diets
- Low carbohydrate content for endurance fueling
- Not suitable for mid-race energy needs
- Minimal protein content for recovery
- Potential for GI discomfort if consumed in large quantities
- Low sodium content may not suit high sweat loss scenarios
Fuelling science in short
Not recommended during workouts due to its low carbohydrate content and solid form, which may not be practical or efficient for mid-exercise fueling.
Gem Squash has a low glycemic index due to its low carbohydrate and high fiber content, resulting in a slow and steady blood sugar response.
Contains 250 mg of potassium per serving, which supports muscle function and fluid balance. However, it provides negligible sodium, insufficient for replacing sweat losses during endurance activities.
- Total carbs
- 3.2 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Gem Squash is not suitable for pre-race, during race, or recovery due to its low carbohydrate and protein content. It does not meet the demands of glycogen resynthesis or provide quick energy. However, it can be used in everyday training as a low-calorie, high-fiber food to support overall dietary balance.
NOT RECOMMENDED for pre-race use because of its low carbohydrate content and potential for slow gastric emptying due to fiber.
NOT RECOMMENDED during racing because it is a solid food with low carbohydrate content, unsuitable for quick energy needs.
NOT RECOMMENDED for recovery because it lacks sufficient carbohydrates and protein to meet post-exercise recovery targets.
- Pair with rice for a carb-rich meal
- Combine with lean protein for recovery
- Add to a smoothie for fiber boost
For practitioners the evidence
Evidence grade: C — Based on nutritional analysis and general physiological principles, not specific endurance studies.
Gem Squash has a low carbohydrate density of 4 g per 100 g, categorizing it as a low-density carb source. An 80 g serving provides only 3.2 g of carbohydrates, contributing minimally to a daily carb-loading target of 600-840 g for a 70 kg athlete. Given its low carb yield and high fiber content, it is impractical for carb loading, as it would require excessive volume to meet targets, potentially leading to gastrointestinal discomfort.
Gem Squash digestion begins with mastication, followed by moderate gastric emptying influenced by its fiber content. Carbohydrates are primarily absorbed in the small intestine via SGLT1 transporters for glucose. Given the low carbohydrate content, it contributes minimally to blood glucose levels. The fiber content may undergo fermentation in the colon, potentially affecting gut comfort if consumed in large amounts.
Gem Squash offers minimal support for recovery due to its low carbohydrate and protein content. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and sufficient protein for muscle protein synthesis, which this food does not provide. It lacks the necessary macronutrients to replenish glycogen stores or support muscle repair.
The high fiber content of Gem Squash may cause gastrointestinal discomfort if consumed in large quantities, especially during exercise. Its low carbohydrate content may lead to inadequate energy provision for endurance activities, and it offers minimal sodium, which is critical for electrolyte balance during prolonged exercise.
- Do not use within 90 minutes of race start due to low carbohydrate content.
- Avoid during high-intensity sessions; insufficient energy provision.
- Not suitable for exclusive recovery meals; lacks protein and carbs.
- High fiber content may cause bloating or discomfort if consumed in excess.
- Low sodium content unsuitable for replacing sweat losses in endurance events.
- Inadequate carbohydrate content for glycogen resynthesis post-exercise.
- Potential for gastric distress if consumed rapidly before exercise.
Questions about Gem Squash
How many carbs are in Gem Squash by Woolworths?
3.2 g of carbs per serving (Per 80 g serving), with 20 kcal and 0.3 g protein.
Can I eat Gem Squash before a race?
Not recommended due to its low carbohydrate content and potential for slow gastric emptying, which may not support pre-race energy needs.
How should I incorporate Gem Squash into my diet?
Use it as a side dish or part of a larger meal to increase fiber intake without adding significant calories.
Is Gem Squash suitable for recovery meals?
No, it lacks the necessary carbohydrates and protein to effectively support post-exercise recovery and glycogen resynthesis.
What are the benefits of Gem Squash for endurance athletes?
Provides potassium for muscle function and fiber for digestion, but not sufficient as a primary energy source.
Can Gem Squash be used in hot weather training?
Yes, but ensure adequate sodium intake from other sources to compensate for sweat losses.
Does Gem Squash contain allergens?
No known allergens are associated with Gem Squash, making it suitable for most diets.
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