Woolworths Gem Squash Halves 6 pk
- Whole food
- Checked
- Grade C
Gem Squash Halves 6 pk by Woolworths has 20 kcal, 3 g carbs, 0.6 g protein and 0 g fat per serving (Per 80 g serving).
Gem Squash Halves by Woolworths are a low-calorie, low-carb vegetable option, ideal for athletes looking for a light, pre-training snack. Each 80 g serving provides just 19.8 kcal and 3 g of carbohydrates, with 2.8 g of sugars. This makes it a low energy-density food, suitable for those managing calorie intake while maintaining a low glycemic load. Due to its low carbohydrate content, it is best consumed as a minor component of a meal rather than a primary energy source. The squash is best consumed roasted, which can enhance its flavor without adding significant calories. This product is suitable for athletes who require a light snack that won't interfere with their energy balance or gastric comfort before a moderate training session.
- Low-calorie vegetable option
- Minimal carbohydrate impact
- Flexible pre-training snack
On the label per serving, Per 80 g serving
| Energy | 83 kJ |
|---|---|
| Calories | 20 kcal |
| Carbs | 3.0 g |
| Sugar | 2.8 g |
| Fibre | 1.4 g |
| Protein | 0.6 g |
| Fat | 0.0 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
The numbers that matter on a training day
For endurance who it suits
Gem Squash Halves are a low-calorie, low-carb option suitable for athletes seeking a light snack that won't disrupt energy balance. However, they lack the carbohydrate density needed for fueling during endurance events and should be complemented with other foods for a balanced intake.
Gem Squash Halves are ideal for endurance athletes who are in a calorie deficit phase or those who need a light, non-bulky snack before moderate-intensity workouts. It's particularly suitable for athletes sensitive to high-GI foods or those managing their blood sugar levels.
Best suited for light training days or as a pre-training snack when a full meal is not required. Not ideal for long endurance sessions due to low energy density.
- Low-calorie and low-carb for light snacking
- Simple ingredient list: 100% Gem Squash
- Minimal preparation required
- Low glycemic impact
- Inadequate for carbohydrate loading
- Not suitable for mid-race fueling
- Negligible protein content
- Potential for insufficient energy during long sessions
- May not provide enough sodium for rehydration
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and lack of portability. Better suited for pre- or post-workout consumption.
With 3 g of carbs per serving, Gem Squash Halves have a low glycemic impact, providing minimal blood sugar spikes and a slow gastric emptying rate.
Contains negligible sodium at 2 mg per serving, insufficient to address typical sodium losses of 300-600 mg/hr in sweat. Potassium content is unspecified.
- Total carbs
- 3 g
- Hourly capacity
- Not applicable due to low carb content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Gem Squash Halves are unsuitable for pre-race, during-race, and recovery contexts due to their low carbohydrate and protein content, which are inadequate for energy provision and muscle recovery. They are, however, a suitable low-calorie option for everyday training when energy demands are lower.
NOT RECOMMENDED for pre-race use because of its low carbohydrate content and slow gastric emptying, which may not provide the quick energy needed before a race.
NOT RECOMMENDED during racing because it does not provide fast-acting carbohydrates and is not practical for consumption during events.
NOT RECOMMENDED for recovery because it lacks sufficient carbohydrates and protein necessary for effective glycogen resynthesis and muscle repair.
- Pair with a protein source for balanced recovery
- Combine with a high-carb food for pre-race fueling
- Add to a mixed salad for a nutrient-dense meal
For practitioners the evidence
Evidence grade: C — The nutritional profile is based on basic macronutrient analysis without direct studies on performance impact.
Gem Squash Halves, with 4 g of carbs per 100 g, are low in carbohydrate density. A single 80 g serving contributes only 3 g of carbohydrates, which is insufficient for effective carb loading. For a 70 kg athlete aiming for 600 g/day, this would require impractical consumption of over 200 servings. The low carb density and high volume make it unsuitable for carb loading, as it would lead to gastrointestinal discomfort before meeting the carbohydrate target.
Gem Squash is primarily composed of simple carbohydrates and fiber. The low carbohydrate content results in minimal impact on blood glucose levels. The fiber content may slow gastric emptying slightly, but given the low overall carbohydrate content, it does not significantly contribute to energy availability during exercise. The sugars are absorbed via GLUT5 transporters but in negligible amounts, reducing the risk of gastrointestinal distress.
Gem Squash Halves provide minimal carbohydrates (3 g per serving), insufficient for glycogen resynthesis post-exercise. They lack protein, which is crucial for muscle protein synthesis. Therefore, they do not meet the nutritional requirements for effective recovery, which typically requires 1.0-1.2 g/kg/h of carbohydrates and 0.3-0.4 g/kg of protein.
The low carbohydrate content of Gem Squash Halves may lead to insufficient energy availability during prolonged exercise. While the low sugar content reduces the risk of dental erosion, the lack of sodium and potassium makes them unsuitable for rehydration. Additionally, the low energy density may not satisfy hunger, leading to potential overconsumption of other foods.
- Do not use within 90 minutes of race start due to low carbohydrate content.
- Do not rely on as a primary energy source during endurance events.
- Do not use as a standalone recovery food due to inadequate protein.
- Inadequate carbohydrate content for sustaining high-intensity exercise.
- Insufficient sodium content for electrolyte replenishment.
- Low energy density may lead to inadequate caloric intake.
- Negligible protein content limits muscle recovery potential.
Questions about Gem Squash Halves 6 pk
How many carbs are in Gem Squash Halves 6 pk by Woolworths?
3 g of carbs per serving (Per 80 g serving), with 20 kcal and 0.6 g protein.
Can I use Gem Squash Halves for carb loading?
No, Gem Squash Halves are not suitable for carb loading due to their low carbohydrate density.
Are Gem Squash Halves suitable for pre-race meals?
No, they are not recommended for pre-race meals due to inadequate carbohydrate content.
How should I prepare Gem Squash Halves?
Roast them with minimal seasoning to keep the calorie content low and maintain their nutritional profile.
Is there any protein in Gem Squash Halves?
Gem Squash Halves contain negligible protein, making them unsuitable as a standalone recovery food.
Can Gem Squash Halves be consumed during a workout?
No, they are not practical for consumption during workouts due to low carbohydrate content and bulkiness.
Are there any allergens in Gem Squash Halves?
No allergens are stated, making them a suitable option for those with common food allergies.
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