Woolworths Roast Chicken Pie
- Meal
- Checked
- Grade C
Roast Chicken Pie by Woolworths has 479 kcal, 43 g carbs, 13.6 g protein and 29.8 g fat per serving (1 pie (average mass)).
The Woolworths Roast Chicken Pie is a savory pastry filled with roasted chicken and a light gravy, encased in a short crust and puff pastry. With 479.4 kcal per serving, it provides 43 g of carbohydrates, 13.6 g of protein, and a significant 29.8 g of fat. This pie is more suited for athletes seeking a calorie-dense meal rather than quick energy. Its high fat content may slow gastric emptying, making it less ideal for pre-race or mid-race consumption. However, it could serve as a filling meal post-training or in the off-season when energy demands are high. The sodium content of 838 mg per serving can assist in replenishing electrolyte losses, but the high saturated fat and low fiber make it less optimal for regular endurance fueling.
- Calorie-dense for high energy needs
- Moderate carbohydrate content
- High sodium for electrolyte balance
On the label per serving, 1 pie (average mass)
| Energy | 2006 kJ |
|---|---|
| Calories | 479 kcal |
| Carbs | 43.0 g |
| Sugar | 1.5 g |
| Fibre | 2.7 g |
| Protein | 13.6 g |
| Fat | 29.8 g |
| Saturated fat | 16.8 g |
| Cholesterol | 14 mg |
| Sodium | 838 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Roast Chicken Pie is a calorie-dense option that might suit athletes needing a substantial meal post-training. However, its high fat content makes it unsuitable for pre-race or mid-race fueling. It's better suited for times when digestion speed is not a priority, such as recovery meals or off-season training.
This pie is suitable for endurance athletes who require a calorie-dense meal post-training or during periods of high energy expenditure. It is not suitable for those needing quick-digesting carbohydrates or low-fat options. Athletes with high sodium needs due to sweat losses may find it beneficial.
Best suited for long training days or recovery periods where a substantial meal is needed. Not ideal for consumption immediately before or during high-intensity sessions due to high fat content.
- High calorie content for energy replenishment
- Moderate carbohydrate content
- High sodium content aids in electrolyte balance
- Convenient as a ready-to-eat meal
- High fat content slows gastric emptying
- Not suitable for pre-race or during race
- Low fiber content
- High saturated fat content
- Potential GI distress due to high fat content
- Dental erosion risk from sugar and starch
Fuelling science in short
Not recommended during workouts due to high fat content and potential for slow gastric emptying, which can lead to GI distress.
The pie's carbohydrate content is moderate, but the high fat content likely lowers the overall glycemic response, leading to slower energy release.
Contains 838 mg of sodium per serving, which is beneficial for replenishing sweat losses, especially in hot conditions. Potassium content is unspecified.
- Total carbs
- 43 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayCAUTION
The pie's high fat content and moderate carbs make it unsuitable for pre-race and during-race consumption due to slow gastric emptying and lack of quick energy. It can be used in recovery when paired with additional protein, but caution is advised for everyday training due to its high calorie and fat content.
NOT RECOMMENDED for pre-race use because the high fat content slows gastric emptying, potentially causing GI distress and delaying energy availability.
NOT RECOMMENDED during racing because it exceeds gut transporter capacity for fats and provides no fast-acting carbohydrates.
USE during recovery as a calorie-dense option, but pair with a protein source to aid muscle repair.
- Pair with a protein shake for post-training recovery
- Combine with a fresh salad for added fiber
- Serve with a low-fat yogurt for balanced macronutrients
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional composition and general physiological principles, lacking direct RCT support.
The Woolworths Roast Chicken Pie contains 43 g of carbohydrates per serving, which is moderate. However, its high fat content (29.8 g per serving) makes it unsuitable for carb loading. The pie's carb density is 25 g per 100 g, which is moderate, but the high satiety and fat content make it impractical for achieving the high carb intake needed for effective loading. An athlete would need to consume multiple servings to reach the 600-840 g/day target, which is not feasible due to the high calorie and fat load.
The digestion of the pie begins with mastication, where saliva starts breaking down carbohydrates. The high fat content slows gastric emptying, prolonging digestion. In the small intestine, carbohydrates are absorbed via SGLT1 transporters, while fats undergo emulsification and absorption as fatty acids. The presence of both glucose and fat can delay the time-to-bloodstream for carbs, reducing the immediate energy availability. The high fat content may also trigger a slower incretin response, affecting insulin release.
While the pie provides a significant calorie intake, it lacks adequate protein for muscle protein synthesis, which requires ~0.3-0.4 g/kg per meal. The carbohydrate content can contribute to glycogen resynthesis, but the high fat content may slow this process. The sodium content aids in rehydration, but the pie should be paired with a protein source to meet recovery needs effectively.
The high fat content of the pie can lead to delayed gastric emptying and potential GI distress, especially if consumed pre-exercise. Its high saturated fat content poses a risk for cardiovascular health if consumed frequently. The pie's sugar and starch content may contribute to dental erosion. Athletes with FODMAP sensitivities should be cautious due to potential fermentation of unabsorbed carbohydrates.
- Do not use pre-race due to high fat content slowing gastric emptying.
- Do not use during races as it lacks quick-digesting carbohydrates.
- Do not use for carb loading due to high fat and moderate carb density.
- High saturated fat intake can increase cardiovascular risk over time.
- High sodium content may not be suitable for athletes with hypertension.
- Potential for GI distress if consumed pre-exercise due to fat content.
- Dental erosion risk from sugar and starch content.
Questions about Roast Chicken Pie
How many carbs are in Roast Chicken Pie by Woolworths?
43 g of carbs per serving (1 pie (average mass)), with 479 kcal and 13.6 g protein.
Is the pie suitable for pre-race consumption?
No, the high fat content can slow gastric emptying and potentially cause GI distress before a race.
Can this pie be used during a race?
No, it is not suitable for during-race consumption due to high fat and lack of fast-acting carbs.
What are the main allergens?
The pie contains wheat and eggs, and may contain traces of other allergens.
How does the pie support recovery?
It provides a high calorie intake post-training, but should be paired with protein for optimal recovery.
Is the pie suitable for hot weather training?
Its high sodium content can help replenish sweat losses, but high fat may not be ideal in hot conditions.
Can it be used for carb loading?
No, the pie is not suitable for carb loading due to its high fat content and moderate carb density.
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