Woolworths Mini Chicken Puff Pie
- Snack
- Checked
- Grade C
Mini Chicken Puff Pie by Woolworths has 87 kcal, 6 g carbs, 2.4 g protein and 5.8 g fat per serving (1 pie).
The Woolworths Mini Chicken Puff Pie is a small, savory pastry snack designed to provide a quick bite of energy. With 89 kcal per 30g serving, it offers 6g of carbohydrates and 2.4g of protein, making it a modest source of fuel for endurance athletes seeking a light snack option. The high fat content (5.8g per serving) suggests it is best consumed during low-intensity sessions or as a part of a larger meal. Its sodium content of 146mg per serving can contribute to electrolyte replenishment, though it falls short of the 300-600mg/hr typically lost in sweat. This product is best suited for athletes looking for a convenient, albeit not nutrient-dense, snack to tide them over between meals.
- Quick source of energy
- Moderate protein content
- Convenient snack size
On the label per serving, 1 pie
| Energy | 364 kJ |
|---|---|
| Calories | 87 kcal |
| Carbs | 6.0 g |
| Fibre | 0.7 g |
| Protein | 2.4 g |
| Fat | 5.8 g |
| Saturated fat | 3.4 g |
| Cholesterol | 4 mg |
| Sodium | 146 mg |
The numbers that matter on a training day
For endurance who it suits
As an endurance athlete, this mini chicken puff pie serves as a convenient snack but is not optimal for serious fueling needs. Its low carbohydrate and high-fat content make it unsuitable for high-intensity or long-duration sessions. However, it can be a tasty, quick energy source for less demanding activities or as part of a broader meal strategy.
This mini chicken puff pie is ideal for endurance athletes who need a quick, portable snack during low-intensity activities or as a light pre-training snack. It's particularly suited for those who enjoy savory flavors and are not overly concerned with high fat intake in a single serving. Given its modest carbohydrate content, it may not be suitable for those in need of substantial glycogen replenishment.
Best suited for easy runs or low-intensity cycling sessions where a light snack is needed. Not ideal for high-intensity or long-duration workouts due to low carbohydrate content.
- Convenient and portable snack size
- Provides a quick energy boost
- Moderate protein content per serving
- Savory flavor option for variety
- High in saturated fat
- Low carbohydrate content for endurance
- Not suitable for high-intensity sessions
- High fat may slow gastric emptying
- Low carbohydrate may not meet fueling needs
Fuelling science in short
Conditional. Can be used during low-intensity sessions but impractical for high-intensity workouts due to fat content and low carb density.
With a low carbohydrate content per serving, the glycemic impact is minimal. The presence of fat slows gastric emptying, resulting in a slower blood sugar response.
Contains 146mg of sodium per serving, which is below the recommended 300-600mg/hr for sweat loss replacement. Potassium and magnesium content is unspecified.
- Total carbs
- 6 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayCAUTION
The mini chicken puff pie is not suitable for pre-race or during-race consumption due to its high fat content, which slows gastric emptying and may cause GI distress. It also lacks sufficient carbohydrates for effective carb-loading or recovery. Its use in everyday training should be cautious, as it does not provide substantial fueling benefits.
NOT RECOMMENDED for pre-race use because of high fat content, which can slow gastric emptying and potentially cause GI distress.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and has a high fat content, which can impair digestion.
NOT RECOMMENDED for recovery because it provides inadequate carbohydrates and negligible protein for muscle protein synthesis.
- Pair with a high-carb gel for energy balance
- Consume with a hydration drink to meet sodium needs
- Combine with a protein shake for post-training recovery
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and ingredient composition, with limited direct research on this specific product.
The mini chicken puff pie has a carbohydrate density of 19g per 100g, which is considered moderate. However, a 30g serving provides only 6g of carbohydrates, contributing minimally to a 600g daily carb-loading target. To achieve effective carb-loading, an athlete would need to consume an impractical number of servings, leading to excessive fat intake and potential digestive discomfort. Therefore, it is unsuitable for carb-loading due to its low carb yield per serving and high fat content.
The puff pie's high fat content slows gastric emptying, delaying carbohydrate absorption. Carbohydrates are primarily absorbed in the small intestine via SGLT1 transporters for glucose. The presence of fat can reduce the speed at which glucose enters the bloodstream, potentially affecting energy availability during exercise. The low fiber content suggests minimal colonic fermentation risk, but the high fat may cause GI distress if consumed in large quantities or during intense exercise.
The mini chicken puff pie provides some carbohydrates but lacks the necessary protein content to stimulate muscle protein synthesis effectively. With only 2.4g of protein per serving, it falls short of the ~20-25g needed to reach the leucine threshold for MPS. Additionally, its high fat content does not support rapid glycogen resynthesis, making it inadequate as a standalone recovery food.
The high fat content can slow gastric emptying, potentially leading to GI distress if consumed before or during exercise. The low carbohydrate content may not provide sufficient energy for high-intensity activities, and the saturated fat can contribute to long-term cardiovascular risks if consumed excessively. Additionally, the sodium content is insufficient for replacing sweat losses in endurance athletes.
- Do not use within 90 minutes of race start due to high fat content.
- Do not rely on it for high-intensity workouts due to low carbohydrate density.
- Avoid if allergic to wheat or soy.
- High saturated fat intake can contribute to cardiovascular disease risk over time.
- Low carbohydrate content may lead to inadequate glycogen replenishment.
- Fat content may cause GI distress if consumed in large amounts before exercise.
- Insufficient sodium content for effective electrolyte replacement in heavy sweaters.
Questions about Mini Chicken Puff Pie
How many carbs are in Mini Chicken Puff Pie by Woolworths?
6 g of carbs per serving (1 pie), with 87 kcal and 2.4 g protein.
When should I consume this pie?
Consume it as a light snack during low-intensity activities or between meals.
Is it suitable for high-intensity workouts?
No, due to its high fat content and low carbohydrate density.
Can I use it for recovery?
No, it lacks sufficient carbs and protein for effective recovery.
Are there allergens to be aware of?
Yes, it contains wheat and soy, which may affect those with allergies.
How does it behave in hot weather?
It may become greasy or spoil if not stored properly in hot conditions.
What are alternatives for better fueling?
Consider using energy gels or bars with higher carbohydrate content for better fueling.
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