Woolworths Shelled Fresh Peas
- Whole food
- Checked
- Grade C
Shelled Fresh Peas by Woolworths has 71 kcal, 7 g carbs, 4.4 g protein and 0.6 g fat per serving (Per 80 g serving).
Woolworths Shelled Fresh Peas are a nutrient-dense vegetable option, providing 71 kcal per serving (80 g) with 7 g of carbohydrates, 1.4 g of sugar, and 5 g of fiber. These peas are suitable for endurance athletes looking for a low-calorie, high-fiber snack. With 4.4 g of protein per serving, they can contribute to muscle repair post-exercise, though additional protein sources may be needed to meet muscle protein synthesis thresholds. Due to their high fiber content, they are best consumed after training sessions rather than before or during, as fiber can slow gastric emptying and may cause gastrointestinal discomfort if consumed in large amounts during exercise.
- High fiber content aids digestion
- Low-calorie, nutrient-dense snack
- Source of plant-based protein
On the label per serving, Per 80 g serving
| Energy | 297 kJ |
|---|---|
| Calories | 71 kcal |
| Carbs | 7.0 g |
| Sugar | 1.4 g |
| Fibre | 5.0 g |
| Protein | 4.4 g |
| Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 11 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Shelled Fresh Peas are a nutritious addition to a post-exercise meal but are not suitable for pre-race or intra-race fueling due to their high fiber content and low carbohydrate density. They provide a good source of plant-based protein and fiber, aiding in digestion and recovery.
These peas are ideal for endurance athletes seeking a nutritious, low-calorie snack post-exercise. They suit those on plant-based diets needing to increase fiber and protein intake. Athletes focusing on weight management or those with dietary restrictions can also benefit from the low-fat, low-sodium profile.
Best consumed after moderate training sessions or as part of a recovery meal due to their fiber content. Not ideal for high-intensity sessions or races due to potential GI distress.
- High fiber content supports digestive health
- Low-calorie, nutrient-dense snack
- Plant-based protein source
- Low sodium content
- High fiber may cause GI distress during exercise
- Low carbohydrate density for endurance fueling
- Not suitable for intra-race consumption
- High fiber content can cause GI distress if consumed pre-race
- Low sodium content not suitable for electrolyte replacement
Fuelling science in short
Not recommended during workouts due to high fiber content, which can slow gastric emptying and cause GI discomfort.
With 7 g of carbs per serving, including 1.4 g of sugar, these peas have a low glycemic impact, providing a slow, steady release of energy.
With only 11 mg of sodium per serving, these peas do not significantly contribute to replacing sweat losses, which can range from 300-600 mg/hr.
- Total carbs
- 7 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Shelled Fresh Peas are not suitable for pre-race or during-race consumption due to their high fiber content, which can slow gastric emptying and cause GI distress. They are beneficial post-exercise for recovery when paired with a protein source, but caution is advised for carb-loading as they are low in carbohydrate density. Suitable for everyday training as a nutritious, low-calorie snack.
NOT RECOMMENDED for pre-race use because high fiber content can slow gastric emptying and cause gastrointestinal distress.
NOT RECOMMENDED during racing because high fiber content can cause gastrointestinal distress and they lack fast-acting carbohydrates.
USE as part of a recovery meal, paired with a protein source to aid muscle repair and replenish glycogen stores.
- Pair with a protein shake for post-exercise recovery
- Combine with a high-carb food for carb-loading
- Add to a salad for a nutrient boost
For practitioners the evidence
Evidence grade: B — Supported by nutritional analysis and general dietary guidelines, though specific endurance-focused research is limited.
Shelled Fresh Peas have a carbohydrate density of 8 g per 100 g, categorizing them as low-density. An 80 g serving provides 7 g of carbohydrates, contributing minimally to a 600 g daily target for carb-loading. To achieve this target, an athlete would need to consume an impractical number of servings due to the high fiber content and low carbohydrate yield per serving. Therefore, these peas are unsuitable for effective carb-loading.
Shelled Fresh Peas undergo initial mechanical breakdown in the mouth, followed by gastric emptying, which may be slowed by their high fiber content. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose. The fiber content can delay absorption and may lead to fermentation in the colon, potentially causing bloating or discomfort if consumed in large quantities pre-exercise. The protein content is broken down by brush-border peptidases into amino acids for absorption.
These peas provide carbohydrates and protein, aiding in glycogen resynthesis and muscle repair post-exercise. However, the protein content per serving (4.4 g) is below the leucine threshold for muscle protein synthesis, requiring additional protein sources. The fiber content supports digestive health but does not contribute to immediate recovery needs. As a recovery food, they should be paired with a higher protein source to meet post-exercise nutritional demands.
High fiber content can cause gastrointestinal distress if consumed close to or during exercise. The low carbohydrate density makes them unsuitable for pre-race or intra-race fueling. They do not provide significant sodium for electrolyte replacement, which is crucial for endurance athletes. The low-calorie content may not meet energy needs for prolonged activities. Athletes with IBS or FODMAP sensitivities should be cautious due to potential fermentation and bloating.
- Do not use within 90 minutes of race start if the athlete has not gut-trained with high-fiber solids — high risk of GI distress.
- Do not use during races as they lack fast-acting carbohydrates and can cause gastrointestinal discomfort.
- Do not rely solely on these peas for post-exercise protein needs — additional protein sources are necessary.
- High fiber content can cause bloating and discomfort if consumed in large amounts pre-exercise.
- Low sodium content may not adequately replace sweat losses during prolonged endurance activities.
- Low carbohydrate density limits their use for effective carb-loading.
- Potential for fermentation in the colon can lead to gastrointestinal distress if consumed in excess.
Questions about Shelled Fresh Peas
How many carbs are in Shelled Fresh Peas by Woolworths?
7 g of carbs per serving (Per 80 g serving), with 71 kcal and 4.4 g protein.
Can I eat these peas before a race?
Due to their high fiber content, it is not recommended to consume these peas before a race as they may cause gastrointestinal distress.
How should I incorporate these peas into my diet?
Consume as a post-exercise snack or add to meals for a fiber and protein boost. Pair with a protein source for optimal recovery.
Are these peas suitable for carb-loading?
While they provide some carbohydrates, their low density and high fiber make them less ideal for carb-loading compared to other options.
What is the best way to prepare these peas?
Consume raw or lightly cooked to retain nutritional value. Avoid overcooking to prevent nutrient loss.
Do these peas contain allergens?
No specific allergens are stated, but always check for cross-contamination if you have severe allergies.
How do these peas behave in hot weather?
Store in a cool place to maintain freshness. They may spoil faster in hot conditions, so consume promptly.
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