Woolworths Shelled Edamame Legumes
- Whole food
- Checked
- Grade B
Shelled Edamame Legumes by Woolworths has 128 kcal, 2.2 g carbs, 13.5 g protein and 5.4 g fat per serving (110 g).
Woolworths Shelled Edamame Legumes are a convenient source of plant-based protein and fiber, making them suitable for athletes seeking a nutritious snack. With 9.8g of protein and 6.4g of fiber per serving (110g), these edamame beans can support muscle repair and digestive health. Their low carbohydrate content (2g per serving) suggests they are best consumed post-training rather than as a primary energy source during endurance activities. The moderate sodium content (128mg per serving) can assist in replenishing electrolytes lost through sweat, particularly in hot conditions. This product is ideal for those looking to maintain muscle mass without excessive caloric intake.
- High protein content for muscle repair
- Rich in dietary fiber for gut health
- Moderate sodium aids electrolyte balance
On the label per serving, 110 g
| Energy | 537 kJ |
|---|---|
| Calories | 128 kcal |
| Carbs | 2.2 g |
| Sugar | 1.1 g |
| Fibre | 8.8 g |
| Protein | 13.5 g |
| Fat | 5.4 g |
| Saturated fat | 0.8 g |
| Cholesterol | 3 mg |
| Sodium | 176 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Shelled Edamame is a protein-rich snack that aids post-exercise recovery but lacks the carbohydrate content needed for intra-workout fueling. Its high fiber content makes it unsuitable for consumption during exercise, where rapid digestion and absorption are required. Ideal for recovery and everyday snacking to support muscle maintenance.
This product is ideal for endurance athletes who require a protein-rich snack post-exercise to support muscle recovery. It's also suitable for those on a plant-based diet seeking to increase their protein intake without consuming excessive calories. Due to its low carbohydrate content, it is not recommended as a primary energy source during endurance events.
Best suited for post-training recovery sessions where muscle repair is prioritized. Not ideal for fueling during long runs or rides due to low carb content.
- High protein content supports muscle recovery
- Rich in fiber for digestive health
- Low calorie, suitable for weight management
- Moderate sodium aids in electrolyte replenishment
- Low carbohydrate content, not suitable for fueling
- High fiber may cause GI distress during exercise
- Limited electrolyte content for high-sweat conditions
- High fiber may cause GI distress if consumed during exercise
- Low carb content unsuitable for pre-race or intra-race fueling
Fuelling science in short
No, due to low carbohydrate content and high fiber, it is not suitable for consumption during workouts.
Low glycemic impact due to minimal carbohydrate content, leading to a stable blood sugar response. Slow gastric emptying due to high fiber.
Contains 128mg sodium per serving, which can contribute to electrolyte replenishment but is below the 300-600mg/hr loss typical during endurance exercise.
- Total carbs
- 2 g
- Hourly capacity
- N/A due to low carb content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
The high fiber and low carbohydrate content make it unsuitable for pre-race and during-race consumption due to potential GI distress and lack of quick energy. However, its protein content is beneficial for post-exercise recovery, supporting muscle repair when paired with carbohydrates.
NOT RECOMMENDED for pre-race use because of low carbohydrate content and high fiber, which may slow gastric emptying and lead to GI distress.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and high fiber may cause GI distress.
USE as a post-race snack to support muscle recovery, ideally paired with a carbohydrate source to replenish glycogen stores.
- Pair with a carbohydrate-rich food for balanced recovery
- Combine with a sports drink for added electrolytes
- Add to a post-run smoothie for protein boost
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional composition and general physiological principles, lacking direct intervention studies.
Shelled edamame has a low carbohydrate density of 2g per 100g, making it unsuitable for carb loading. A 110g serving contributes only 2g towards the 600-840g daily target for a 70kg athlete, requiring impractical consumption volumes. The high fiber content also limits its use in carb loading due to potential GI discomfort.
Edamame's high fiber content slows gastric emptying, which can delay nutrient absorption. The primary absorption occurs in the small intestine, where proteins are broken down by brush-border enzymes. The low carbohydrate content limits glucose absorption via SGLT1 transporters, and the high fiber may lead to fermentation in the colon, potentially causing GI distress if consumed in large amounts pre-exercise.
Edamame provides protein to support muscle protein synthesis, which is crucial in the recovery window post-exercise. However, it lacks sufficient carbohydrates to meet the 1.0-1.2g/kg/h glycogen resynthesis target, necessitating pairing with a carbohydrate source. Its moderate sodium content can aid in rehydration but may not be sufficient alone for high sweat losses.
The high fiber content can cause GI distress if consumed in large quantities or during exercise. The low carbohydrate content may lead to inadequate glycogen replenishment if not paired with other carb sources. Its low sodium content may not fully replace sweat losses in high-intensity or hot-weather conditions.
- Do not use within 90 minutes of race start if the athlete has not gut-trained with high-fiber foods.
- Do not rely on edamame as a primary carbohydrate source for endurance events.
- Do not use as a sole recovery food without additional carbohydrate intake.
- High fiber content may cause GI distress in sensitive individuals during exercise.
- Low carbohydrate content can lead to inadequate glycogen replenishment post-exercise.
- Limited sodium may not fully replace sweat losses in prolonged endurance events.
- Potential for fermentation and GI discomfort if consumed in large quantities pre-exercise.
Questions about Shelled Edamame Legumes
How many carbs are in Shelled Edamame Legumes by Woolworths?
2.2 g of carbs per serving (110 g), with 128 kcal and 13.5 g protein.
Can I eat edamame before a race?
Not recommended due to low carb content and high fiber, which may cause GI distress and slow gastric emptying.
How much edamame should I eat post-workout?
A serving of 110g provides adequate protein for recovery; pair with carbs for glycogen replenishment.
Does edamame require gut training?
High fiber content may require gradual introduction to avoid GI distress, especially if consumed in large quantities.
Are there alternatives to edamame for protein?
Yes, consider lean meats, dairy, or other legumes like lentils and chickpeas for varied protein sources.
Is edamame suitable for hot-weather training?
Moderate sodium content can aid in electrolyte replenishment, but additional sources may be needed for high sweat rates.
Can edamame aid in recovery?
Yes, due to its protein content, but it should be paired with carbohydrates for optimal glycogen resynthesis.
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