Woolworths Lemon & Black Pepper Crumbed Chicken Breast Fillets
- Meal
- Checked
- Grade B
Lemon & Black Pepper Crumbed Chicken Breast Fillets by Woolworths has 172 kcal, 10 g carbs, 15.5 g protein and 6.6 g fat per serving (100g).
Woolworths Lemon & Black Pepper Crumbed Chicken Breast Fillets are a convenient protein source for endurance athletes, providing 18.6g of protein per serving (100g). The crumb coating adds carbohydrates, with 12g per serving, which may aid in glycogen replenishment post-exercise. However, the high sodium content at 544mg per serving could be beneficial for those with high sweat losses. This product is best consumed post-training to aid muscle repair and recovery, rather than as a pre-race or during-race fuel due to its protein and fat content, which can slow gastric emptying.
- High protein for muscle repair
- Moderate carbs for glycogen recovery
- High sodium for electrolyte replacement
On the label per serving, 100g
| Energy | 720 kJ |
|---|---|
| Calories | 172 kcal |
| Carbs | 10.0 g |
| Sugar | 1.1 g |
| Fibre | 5.2 g |
| Protein | 15.5 g |
| Fat | 6.6 g |
| Saturated fat | 3.1 g |
| Cholesterol | 30 mg |
| Sodium | 453 mg |
The numbers that matter on a training day
For endurance who it suits
For endurance athletes, these fillets serve as a valuable post-exercise recovery option due to their high protein content. While not suitable for pre-race or during-race consumption, they can effectively support muscle repair and sodium replenishment after intense sessions.
This product is suitable for endurance athletes looking for a convenient post-exercise protein source. It is particularly beneficial for those engaged in high-intensity or long-duration activities where muscle recovery is crucial. Athletes with high sweat rates may also benefit from the sodium content.
Ideal for post-training recovery sessions or after long endurance events where muscle repair is a priority.
- High protein content supports muscle repair
- Moderate carbs aid glycogen recovery
- High sodium content for sweat replacement
- Convenient and easy to prepare
- Not suitable for pre-race or during-race
- High sodium may not suit all athletes
- Contains palm oil, which some may avoid
- Potential for GI distress if consumed pre-race
- High sodium may be unsuitable for low-sodium diets
Fuelling science in short
No, the high protein and fat content make it unsuitable for during workout use due to slow gastric emptying.
The moderate carbohydrate content (12g per serving) suggests a moderate glycemic response, suitable for post-exercise glycogen replenishment but not ideal for immediate energy needs during exercise.
With 544mg of sodium per serving, it helps replenish sodium lost through sweat, although potassium and magnesium content are unspecified.
- Total carbs
- 12 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
The product's high protein and moderate carb content make it suitable for post-exercise recovery, aiding muscle repair and glycogen replenishment. However, due to its high sodium content and slow gastric emptying properties, it is not recommended for pre-race or during-race consumption. Its solid form and fat content further limit its use during these phases.
NOT RECOMMENDED for pre-race use because the high protein and fat content can slow gastric emptying and may lead to GI distress.
NOT RECOMMENDED during racing because it exceeds gut transporter capacity for fast-acting carbs and is a solid bolus.
USE: Provides high protein for muscle repair and moderate carbs for glycogen replenishment. Pair with additional carbs for optimal recovery.
- Pair with a carbohydrate-rich side for balanced recovery
- Combine with vegetables for added micronutrients
- Serve with a low-sodium beverage to balance sodium intake
For practitioners the evidence
Evidence grade: B — The product's claims are supported by general nutritional principles, though specific endurance-focused studies are lacking.
The product's carb density is moderate at 12g per serving (100g), which is not sufficient for effective carb loading. A 70kg athlete aiming for 600g of carbs per day would require around 50 servings, which is impractical due to the high protein and fat content that would lead to satiety before reaching the carb target.
The product's high protein and fat content slow gastric emptying, making it unsuitable for rapid energy needs. Carbohydrates are absorbed in the small intestine, primarily through SGLT1 transporters. The moderate carb content suggests a moderate insulin response, aiding post-exercise glycogen replenishment rather than immediate energy needs.
This food provides 18.6g of protein per serving, supporting muscle protein synthesis post-exercise. The moderate carb content aids in glycogen resynthesis, though pairing with additional carbs is recommended for optimal recovery. Sodium content aids in rehydration, especially for those with high sweat losses.
High sodium content may be unsuitable for athletes on low-sodium diets. The fat content could slow gastric emptying, making it unsuitable for pre-race consumption. The crumb coating may pose a dental risk if consumed frequently.
- Do not use pre-race due to slow gastric emptying risk.
- Do not use during race as it lacks fast-acting carbs.
- Avoid if on a low-sodium diet due to high sodium content.
- High sodium intake may increase blood pressure in sensitive individuals.
- High fat content may slow gastric emptying, causing GI distress.
- Contains gluten, unsuitable for those with celiac disease.
- High protein may not suit those with certain kidney conditions.
Questions about Lemon & Black Pepper Crumbed Chicken Breast Fillets
How many carbs are in Lemon & Black Pepper Crumbed Chicken Breast Fillets by Woolworths?
10 g of carbs per serving (100g), with 172 kcal and 15.5 g protein.
Can I eat this before a race?
No, due to high protein and fat content, it may slow gastric emptying and cause GI distress.
Is this suitable for recovery?
Yes, it provides protein for muscle repair and moderate carbs for glycogen replenishment.
How does it affect sodium intake?
With 544mg of sodium per serving, it helps replenish sodium lost through sweat but may be too high for low-sodium diets.
Are there allergens in this product?
Yes, it contains gluten and wheat, which may not be suitable for those with allergies.
Is it suitable for carb loading?
No, the protein and fat content make it unsuitable for carb loading purposes.
Can it be consumed in hot weather?
Yes, but ensure adequate hydration due to its high sodium content.
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