Woolworths Pepper Steak Pie
- Meal
- Checked
- Grade C
Pepper Steak Pie by Woolworths has 416 kcal, 32 g carbs, 11.7 g protein and 26.2 g fat per serving (1 pie (average mass)).
The Woolworths Pepper Steak Pie is a savory pastry featuring a short crust base and puff pastry top, filled with braised beef in a peppercorn sauce. With 415.6 kcal per serving, it provides 32 g of carbohydrates, 11.7 g of protein, and 26.2 g of fat. This pie is best suited for athletes needing a high-calorie, satiating meal post-training or during long, low-intensity efforts where fat oxidation is prioritized. The high fat content and moderate carbohydrates make it less ideal for immediate pre-race or during-race consumption due to slower gastric emptying and potential for GI distress. It can be a convenient option for athletes seeking to replenish energy stores after extended training sessions, particularly in cooler weather when a warm, hearty meal is appealing.
- High calorie for energy replenishment
- Moderate carbs for glycogen support
- High fat content for endurance fueling
On the label per serving, 1 pie (average mass)
| Energy | 1739 kJ |
|---|---|
| Calories | 416 kcal |
| Carbs | 32.0 g |
| Sugar | 2.1 g |
| Fibre | 6.8 g |
| Protein | 11.7 g |
| Fat | 26.2 g |
| Saturated fat | 15.0 g |
| Cholesterol | 27 mg |
| Sodium | 928 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Pepper Steak Pie is a high-calorie, high-fat option that can serve as a post-training meal for endurance athletes. Its moderate carbohydrate content supports glycogen replenishment, but the high fat and sodium levels make it unsuitable for pre-race or during-race consumption. It's best used when a savory, filling meal is desired after long, low-intensity training sessions.
This pie is suited for endurance athletes engaging in long, low-intensity training sessions where fat oxidation is beneficial. It's also appropriate for those seeking a high-calorie meal post-training to replenish energy stores. Athletes with a preference for savory, filling meals will find it appealing. However, those with dietary restrictions or sensitivities to high-fat foods should approach with caution.
Ideal for post-training recovery meals or during long, low-intensity sessions where a high-calorie intake is needed. Not recommended for high-intensity or short-duration workouts due to potential GI distress.
- High calorie content supports energy replenishment.
- Moderate carbs aid in glycogen restoration.
- Savory flavor profile for meal variety.
- High sodium content aids in electrolyte replacement.
- High fat content slows gastric emptying.
- Not suitable for pre-race or during-race use.
- Potential for GI distress during intense exercise.
- High fat may cause GI distress if consumed pre-race.
- Excessive sodium intake if combined with other salty foods.
Fuelling science in short
Not recommended due to high fat content and potential for GI distress. Better suited for post-exercise recovery.
The pie has a moderate glycemic impact due to its carbohydrate content, but the high fat content slows gastric emptying, leading to a more gradual blood sugar response.
Contains 928 mg of sodium per serving, which can help replenish sweat losses, but may be excessive if consumed with other high-sodium foods.
- Total carbs
- 32 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The pie's high fat content and moderate carbohydrate level make it unsuitable for pre-race and during-race consumption due to potential GI distress and slow digestion. However, it can be used effectively for post-race recovery when paired with a protein source. For carb-loading, its high fat content may limit its utility, but it can be included in everyday training meals where a high-calorie intake is needed.
NOT RECOMMENDED for pre-race use because the high fat content slows gastric emptying and may cause GI distress. Opt for low-fat, high-carb options instead.
NOT RECOMMENDED during racing because the high fat content and solid form are not conducive to quick digestion and energy release.
USE post-race when a high-calorie, savory meal is desired. Pair with a protein source to support muscle repair.
- Pair with a protein shake for enhanced recovery.
- Combine with a low-fat, high-carb snack for balanced nutrition.
- Consume alongside a hydration drink to manage sodium intake.
For practitioners the evidence
Evidence grade: C — Primarily based on nutritional extrapolation and general dietary guidelines.
The Woolworths Pepper Steak Pie has a moderate carb density of 19 g per 100 g, which is not ideal for carb-loading due to its high fat content (15.4 g per 100 g) and the satiety it provides. A single serving contributes 32 g of carbs, which is insufficient for effective carb-loading strategies aiming for 8-12 g/kg/day. The high fat content also slows gastric emptying, making it impractical for consuming multiple servings to meet carb-loading targets.
The digestion of the pie begins with the breakdown of carbohydrates and fats in the mouth. The high fat content slows gastric emptying, leading to a delayed release of nutrients into the small intestine. Carbohydrates are primarily absorbed via the SGLT1 transporter for glucose. The high fat content may also slow the absorption rate, leading to a gradual increase in blood sugar. The protein content undergoes enzymatic breakdown by brush-border peptidases before absorption.
The pie provides a moderate amount of carbohydrates (32 g per serving) which can aid in glycogen resynthesis post-exercise. However, the protein content (11.7 g per serving) is below the threshold needed for optimal muscle protein synthesis, which requires ~20 g of high-quality protein. The high sodium content can aid in rehydration by promoting fluid retention. Overall, the pie is not a comprehensive recovery food due to its insufficient protein content.
The high fat content can slow gastric emptying and may cause GI distress if consumed close to exercise. The high sodium content can contribute to excessive sodium intake if combined with other salty foods. The pie's high saturated fat content (15 g per serving) may not be suitable for athletes with cardiovascular concerns. Additionally, the pie is not suitable for those with wheat or dairy allergies.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid if you have wheat or dairy allergies.
- Not suitable for high-intensity workouts due to potential GI distress.
- High fat content may cause GI distress during exercise.
- Excessive sodium intake could lead to hypertension in sensitive individuals.
- High saturated fat content may impact cardiovascular health.
- Potential allergen risk for individuals with wheat or dairy sensitivities.
Questions about Pepper Steak Pie
How many carbs are in Pepper Steak Pie by Woolworths?
32 g of carbs per serving (1 pie (average mass)), with 416 kcal and 11.7 g protein.
Can I eat this pie before a race?
Not recommended due to high fat content, which can slow digestion and cause GI distress.
How should I incorporate this into my diet?
Use as a post-training meal or during low-intensity sessions where high-calorie intake is beneficial.
What are the potential allergens?
Contains wheat and dairy, which may be allergens for some individuals.
Is this pie suitable for carb-loading?
Use with caution due to high fat content, which may limit carbohydrate intake efficiency.
How should I store this pie?
Store in a cool, dry place and refrigerate if not consumed immediately. Reheat thoroughly before eating.
Can this pie be consumed in hot weather?
Yes, but ensure proper hydration to balance the high sodium content.
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