Woolworths Plain Bagels 4 pk
- Snack
- Checked
- Grade B
Plain Bagels 4 pk by Woolworths has 279 kcal, 51 g carbs, 9.9 g protein and 2.6 g fat per serving (1 bagel (approx. 100g)).
Woolworths Plain Bagels are a staple carbohydrate source, made from stoneground flour and slow-fermented for a chewy texture. Each 100g bagel provides 51g of carbohydrates, making it a high-density option for athletes focusing on carb-loading. With 9.9g of protein and 2.6g of fat per serving, these bagels are best utilized as a pre-training meal or as part of a carbohydrate-rich breakfast. They are particularly suitable for endurance athletes who require substantial glycogen stores before long-duration events. The bagel's carbohydrate composition is primarily glucose, facilitating rapid glycogen replenishment. However, due to their solid nature, they are not recommended for mid-race consumption.
- High carbohydrate density
- Moderate protein content
- Vegan-friendly option
On the label per serving, 1 bagel (approx. 100g)
| Energy | 1168 kJ |
|---|---|
| Calories | 279 kcal |
| Carbs | 51.0 g |
| Sugar | 6.1 g |
| Fibre | 3.8 g |
| Protein | 9.9 g |
| Fat | 2.6 g |
| Saturated fat | 1.1 g |
| Sodium | 394 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Plain Bagels are a practical choice for pre-race carb-loading due to their high carbohydrate content. However, they are not suitable for consumption during exercise due to their solid form and potential for causing gastrointestinal distress. Pair with protein-rich foods post-exercise for recovery.
These bagels suit endurance athletes such as marathon runners, cyclists, and triathletes who need to maximize glycogen stores before long events. They are also suitable for athletes engaging in carb-loading phases prior to competitions. Their high carbohydrate content makes them ideal for athletes who have high daily carbohydrate targets.
Ideal for pre-race carb-loading or as a pre-training meal on long run or ride days. Not suitable for high-intensity interval sessions due to slower digestion.
- High carbohydrate content for energy
- Moderate protein supports muscle maintenance
- Vegan-friendly and accessible
- Affordable and widely available
- Not suitable for mid-race fueling
- Potentially high glycemic index
- Limited sodium for electrolyte replacement
- May cause GI distress if consumed during exercise
- High glycemic index may lead to blood sugar spikes
Fuelling science in short
Not recommended during workouts due to solid form and slower gastric emptying. Better suited for pre-workout consumption.
With 51g of carbs per serving, these bagels likely have a high glycemic index, promoting rapid blood sugar spikes and quick glycogen replenishment.
Contains 394mg of sodium per serving, which is below the recommended 300-600mg/hr for athletes. Potassium content is unspecified.
- Total carbs
- 51 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeUSE
- DuringDO NOT USE
- AfterUSE
- Carb loadUSE
- Every dayUSE
Pre-race: High carb content supports glycogen loading. During race: Solid form unsuitable for quick digestion. Recovery: Offers carbs but lacks protein, so pair with protein-rich foods. Carb-loading: High carb density supports daily targets. Everyday training: Suitable as a carbohydrate source.
Consume 1-2 bagels 2-3 hours before race start to maximize glycogen stores. Pair with a protein source to balance macronutrient intake.
NOT RECOMMENDED during racing because their solid form can slow gastric emptying and cause GI distress.
Pair with a high-protein source like Greek yogurt within 30 minutes post-race to aid muscle recovery.
- Nut butter for added protein and fats
- Banana for additional carbohydrates and potassium
- Greek yogurt for protein post-exercise recovery
For practitioners the evidence
Evidence grade: B — Supported by studies on carbohydrate intake and performance, though specific to bagels is limited.
Woolworths Plain Bagels have a high carbohydrate density of 51g per 100g, making them suitable for carb-loading. A single bagel contributes 51g towards the 600-840g daily carbohydrate target for a 70kg athlete. Consuming 10-12 bagels would meet the target but may be impractical due to volume and potential GI discomfort. Their high glycemic index facilitates rapid glycogen replenishment, but the solid form may cause satiety before reaching carb-loading goals.
The bagels undergo a standard digestive process, starting with mastication and salivary amylase action. Gastric emptying is moderate due to their solid form, potentially slowed by the presence of fat. Carbohydrates are primarily absorbed in the small intestine via SGLT1 transporters for glucose. The high glycemic index suggests a rapid insulin response, promoting glycogen storage. Unabsorbed residue may cause fermentation in the colon, posing a risk for GI distress.
Post-exercise, these bagels provide carbohydrates for glycogen resynthesis but lack sufficient protein to stimulate muscle protein synthesis. Pairing with a protein source is recommended to meet the 0.3-0.4g/kg protein target. The bagels' sodium content is moderate, aiding in rehydration but insufficient as a standalone electrolyte source. They offer no significant anti-inflammatory or antioxidant benefits.
The high glycemic index may cause blood sugar volatility, leading to potential rebound hypoglycemia if consumed pre-exercise. The solid form can cause GI distress if consumed during intense activity due to slower gastric emptying. The carbohydrate source is primarily glucose, so exceeding 60g/h without fructose may limit absorption. The sodium content is below the recommended intake for athletes, potentially affecting hydration.
- Do not use during races due to solid form and risk of GI distress.
- Avoid if gluten or soy intolerant due to allergen content.
- Limit use if prone to blood sugar spikes from high-GI foods.
- High glycemic index may cause rebound hypoglycemia if consumed pre-exercise without proper timing.
- Solid form can lead to GI distress during high-intensity exercise.
- Insufficient sodium for athletes with high sweat rates, risking dehydration.
- Potential for fermentation-related GI issues if consumed in excess.
Questions about Plain Bagels 4 pk
How many carbs are in Plain Bagels 4 pk by Woolworths?
51 g of carbs per serving (1 bagel (approx. 100g)), with 279 kcal and 9.9 g protein.
When should I eat Woolworths Plain Bagels?
Consume them 2-3 hours before endurance events for optimal glycogen loading. Avoid during exercise due to their solid form.
How many bagels should I eat for carb-loading?
Depending on your carbohydrate needs, 1-2 bagels can contribute significantly to your daily carb target. Adjust based on total daily intake goals.
Can I use these bagels during a race?
No, the solid form and slower digestion make them unsuitable for mid-race consumption.
What are some alternatives for mid-race fueling?
Consider gels or chews that provide quick-digesting carbohydrates and electrolytes for mid-race energy.
Are there any allergens in these bagels?
Yes, they contain gluten and soy, which may affect those with allergies.
How do these bagels support recovery?
They provide carbohydrates for glycogen replenishment but should be paired with protein for effective recovery.
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