Woolworths Pepper Steak Pie
- Meal
- Checked
- Grade C
Pepper Steak Pie by Woolworths has 401 kcal, 31.9 g carbs, 13.9 g protein and 22.3 g fat per serving (1 portion (145 g)).
The Woolworths Pepper Steak Pie is a savory dish featuring a shortcrust pastry base filled with beef in a pepper sauce and topped with puff pastry. This product is high in fat (22.3 g per serving of 580 g) and provides moderate carbohydrates (32 g per serving). It's best suited for athletes seeking a calorie-dense meal post-training rather than pre-race or during endurance events due to its high fat content, which can slow gastric emptying. The pie's protein content (13.9 g per serving) offers some support for muscle repair, but it lacks the optimal carbohydrate-to-protein ratio for rapid recovery. Its sodium content (508 mg per serving) can aid in replenishing electrolytes lost through sweat, though additional sources of hydration and electrolytes may be necessary for optimal recovery.
- High calorie for energy replenishment
- Moderate carbs for glycogen restoration
- Sodium supports electrolyte balance
On the label per serving, 1 portion (145 g)
| Energy | 1678 kJ |
|---|---|
| Calories | 401 kcal |
| Carbs | 31.9 g |
| Sugar | 2.3 g |
| Fibre | 4.3 g |
| Protein | 13.9 g |
| Fat | 22.3 g |
| Saturated fat | 12.2 g |
| Cholesterol | 33 mg |
| Sodium | 508 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Pepper Steak Pie is a calorie-dense option that can be beneficial post-training for energy replenishment. However, its high fat content makes it unsuitable for pre-race or during-race consumption, as it may slow digestion and cause gastrointestinal issues. Athletes should consider pairing it with a protein source for better recovery support.
This pie is best suited for endurance athletes who need a calorie-dense meal post-training or competition. It may appeal to those who have completed a long session and require a substantial intake of calories and fat to replenish energy stores. However, it is not ideal for athletes seeking a quick-digesting, low-fat option before or during exercise.
Ideal for post-training sessions where calorie replenishment is crucial. Not suitable for pre-race or during-race fueling due to high fat content and potential for slow digestion.
- High in calories for energy replenishment
- Moderate carbohydrate content for glycogen restoration
- Contains sodium to aid electrolyte balance
- Provides protein for muscle repair
- High fat content slows digestion
- Not suitable for pre-race or during-race use
- Low protein-to-carb ratio for recovery
- Potential for gastrointestinal discomfort due to high fat
- May not provide quick energy due to slow digestion
Fuelling science in short
Not recommended during workouts due to high fat content, which can slow digestion and lead to gastrointestinal discomfort.
With 32 g of carbs per serving, this pie has a moderate glycemic impact. However, its high fat content may slow gastric emptying, delaying carbohydrate absorption and reducing its effectiveness as a quick energy source.
Contains 508 mg of sodium per serving, which can help replenish sodium lost through sweat. However, it may not meet the full sodium needs of heavy sweaters during intense exercise.
- Total carbs
- 32 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadDO NOT USE
- Every dayCAUTION
The pie's high fat content makes it unsuitable for pre-race and during-race use due to potential gastrointestinal distress and slow energy release. For recovery, while it provides calories and some protein, its macronutrient profile is not optimal for rapid glycogen resynthesis, making it a less effective choice. Its high calorie content may be useful in everyday training for energy replenishment, but caution is advised due to its fat content.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying and delay carbohydrate absorption, which is not ideal for pre-race energy needs.
NOT RECOMMENDED during racing because the high fat content and solid form can lead to gastrointestinal distress and do not provide fast-acting carbohydrates.
USE with caution for recovery. While it provides calories and some protein, it lacks the optimal carb-to-protein ratio for rapid glycogen resynthesis and muscle repair.
- Pair with a lean protein source for recovery
- Combine with a low-fat carb source for balanced meal
- Use alongside a hydration drink for electrolyte balance
For practitioners the evidence
Evidence grade: C — Based on nutritional analysis and known physiological impacts of macronutrient composition on digestion and energy availability.
The Woolworths Pepper Steak Pie has a carb density of 22 g per 100 g, categorizing it as moderate. However, the serving size of 580 g only provides 32 g of carbohydrates, contributing minimally to a daily target of 600-840 g for carb loading. The high fat content and potential for satiety make it impractical for achieving high carb intake without excessive calorie consumption. Therefore, it is not suitable for carb loading due to its macronutrient profile and serving size limitations.
The high fat content of the pie (22.3 g per serving) slows gastric emptying, delaying carbohydrate absorption. Carbohydrates are absorbed primarily via the SGLT1 transporter in the small intestine. The presence of fat and protein can reduce the rate of gastric emptying, leading to a slower release of glucose into the bloodstream. This can result in delayed energy availability and potential gastrointestinal discomfort during exercise. The pie's composition suggests a slower digestion pathway, unsuitable for rapid energy needs.
While the pie provides calories and some protein (13.9 g per serving), it lacks the optimal carbohydrate-to-protein ratio for effective recovery. The high fat content may slow digestion and nutrient absorption, potentially delaying glycogen resynthesis. For effective recovery, a target of 1.0-1.2 g/kg/h of carbohydrates is recommended within the first 4 hours post-exercise, along with adequate protein for muscle repair. The pie's macronutrient profile does not align with these recovery targets, making it a less effective standalone recovery option.
The high fat content may lead to gastrointestinal distress if consumed before or during exercise, as it can slow gastric emptying and carbohydrate absorption. The pie's sugar content, while low, may still contribute to dental erosion if consumed frequently. Blood-glucose volatility is less of a concern due to the moderate carbohydrate content, but the high fat can delay energy availability. Athletes with dietary fat sensitivities or those on low-fat diets may find this product unsuitable.
- Do not use within 90 minutes of race start due to high fat content and risk of GI distress.
- Do not use during high-intensity sessions where quick energy is needed.
- Do not rely on this pie for carb loading due to low carbohydrate density and high fat content.
- High fat content may slow gastric emptying and delay carbohydrate absorption, impacting energy availability.
- Potential for gastrointestinal discomfort if consumed before or during exercise due to high fat content.
- May not provide sufficient carbohydrates for effective glycogen resynthesis post-exercise.
- Contains wheat and dairy, posing allergen risks for sensitive individuals.
- Jeukendrup 2010, Sports Medicine — Carbohydrate and fat metabolism during exercise.
- Burke 2015, Journal of Sports Sciences — Carbohydrate intake for optimal performance.
- Stellingwerff 2012, International Journal of Sport Nutrition and Exercise Metabolism — Nutritional strategies for endurance athletes.
Questions about Pepper Steak Pie
How many carbs are in Pepper Steak Pie by Woolworths?
31.9 g of carbs per serving (1 portion (145 g)), with 401 kcal and 13.9 g protein.
Can I eat this pie before a race?
Not recommended due to high fat content, which may slow digestion and energy release.
Is this pie suitable for recovery?
It can be used with caution for recovery, but lacks optimal carb-to-protein ratio for rapid glycogen resynthesis.
How does this pie affect digestion?
High fat content may slow gastric emptying, delaying carbohydrate absorption and potentially causing gastrointestinal discomfort.
Are there alternatives for pre-race fueling?
Opt for low-fat, high-carb options like energy gels or bars for quick energy release before a race.
What allergens are present in this pie?
Contains wheat and dairy, which are common allergens.
How should I store this pie?
Store in a cool, dry place. Once opened, refrigerate and consume within 3 days.
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