Woolworths Soy, Sesame Chicken & Coconut Rice
- Meal
- Checked
- Grade B
Soy, Sesame Chicken & Coconut Rice by Woolworths has 661 kcal, 76 g carbs, 26.1 g protein and 26.8 g fat per serving (Per 360 g serving).
Woolworths' Soy, Sesame Chicken & Coconut Rice is a ready-to-eat meal featuring tempura chicken, broccoli, and red onion in a soy and sesame sauce, served with coconut rice. Each 360g serving provides 661 kcal, 76g of carbohydrates, and 26.1g of protein, making it a substantial meal option for endurance athletes. It's particularly suited for post-training recovery due to its high carbohydrate content, which aids glycogen replenishment. However, the high sodium content (2336mg per serving) requires consideration, especially for those monitoring sodium intake. The meal's fat content, primarily from coconut cream, may slow gastric emptying, making it less ideal for pre-race consumption.
- High carbohydrate content
- Substantial protein source
- Convenient ready-to-eat meal
On the label per serving, Per 360 g serving
| Energy | 2765 kJ |
|---|---|
| Calories | 661 kcal |
| Carbs | 76.0 g |
| Sugar | 10.7 g |
| Fibre | 5.3 g |
| Protein | 26.1 g |
| Fat | 26.8 g |
| Saturated fat | 6.4 g |
| Cholesterol | 54 mg |
| Sodium | 2336 mg |
The numbers that matter on a training day
For endurance who it suits
While the meal offers a high carbohydrate and protein content beneficial for recovery, its high sodium and fat content make it less suitable for pre-race or during-race consumption. It is best utilized as a post-exercise meal to replenish glycogen stores and support muscle recovery.
This meal is best suited for endurance athletes who require a convenient, carbohydrate-rich meal post-exercise to aid in glycogen replenishment. It is particularly beneficial for those engaging in prolonged activities like marathon training, long-distance cycling, or triathlons. The protein content also supports muscle repair, making it a suitable choice for athletes focused on recovery.
Ideal for post-long runs or rides when glycogen stores need replenishment. Less suitable for high-intensity interval sessions due to fat content potentially slowing digestion.
- High in carbohydrates for glycogen replenishment
- Contains substantial protein for muscle repair
- Convenient for post-exercise recovery
- Ready-to-eat, minimal preparation required
- High sodium content may be excessive
- High fat content could slow digestion
- Not suitable for pre-race consumption
- Potential for digestive discomfort due to high fat content
- Excessive sodium intake if consumed frequently
Fuelling science in short
Not recommended during workouts due to its solid form and high fat content, which could slow gastric emptying and cause digestive discomfort.
With 76g of carbohydrates per serving, this meal likely has a moderate to high glycemic impact, promoting rapid glycogen replenishment post-exercise. However, the presence of fats may moderate the blood sugar response.
Contains 2336mg of sodium per serving, exceeding typical hourly sweat loss replacement needs (300-600mg). Potassium content is unspecified.
- Total carbs
- 76 g
- Hourly capacity
- 60-90
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
The meal's high carbohydrate and protein content make it suitable for recovery, but its high fat and sodium content render it unsuitable for pre-race and during-race consumption. For carb-loading, the fat content may limit intake efficiency, requiring caution.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying, potentially leading to digestive discomfort and delayed energy availability.
NOT RECOMMENDED during racing because the solid form and high fat content could impair digestion and energy availability.
USE during recovery as it provides sufficient carbohydrates and protein to support glycogen replenishment and muscle repair.
- Pair with a low-sodium beverage to balance sodium intake
- Combine with a fresh salad for added vitamins and minerals
- Follow with a low-fat yogurt for additional protein and probiotics
For practitioners the evidence
Evidence grade: B — The meal's recovery benefits are supported by general sports nutrition principles, though specific research on this product is lacking.
The meal contains 76g of carbohydrates per serving (360g), translating to a carb density of 21g per 100g. While this is a moderate density, the high fat content from coconut cream could limit intake efficiency due to increased satiety and potential digestive slowdown. A single serving contributes significantly to a daily target of 600-840g of carbohydrates for a 70kg athlete, but multiple servings would be impractical due to the high sodium and fat content.
The meal's carbohydrates are primarily absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for any fructose present. The presence of fats, particularly from coconut cream, may slow gastric emptying, delaying carbohydrate availability. Proteins are broken down by brush-border peptidases and absorbed as amino acids, contributing to muscle repair. The high sodium content may aid in fluid retention, beneficial post-exercise.
The meal supports recovery by providing 76g of carbohydrates per serving for glycogen resynthesis, aligning with the recommended 1.0-1.2g/kg/h in the first 4 hours post-exercise. The 26.1g of protein per serving aids muscle protein synthesis, though the leucine content is unspecified. The high sodium content can assist in rehydration by promoting fluid retention.
The high fat content could slow gastric emptying, potentially causing digestive discomfort if consumed pre-exercise. The high sodium level may pose a risk for those with hypertension. The sugar content could contribute to dental erosion if consumed frequently. The meal's solid form is unsuitable for consumption during exercise due to the risk of gastrointestinal distress.
- Do not use within 90 minutes of race start due to high fat content slowing gastric emptying.
- Do not use during exercise as the solid form and high fat content could impair digestion.
- Do not use if managing sodium intake due to hypertension concerns.
- High sodium content (2336mg per serving) may exacerbate hypertension.
- High fat content could slow gastric emptying, risking digestive discomfort.
- Sugar content may contribute to dental erosion with frequent consumption.
- Solid form unsuitable for consumption during exercise, risking GI distress.
Questions about Soy, Sesame Chicken & Coconut Rice
How many carbs are in Soy, Sesame Chicken & Coconut Rice by Woolworths?
76 g of carbs per serving (Per 360 g serving), with 661 kcal and 26.1 g protein.
When should I eat this meal?
This meal is best consumed post-exercise to aid in glycogen replenishment and muscle recovery due to its high carbohydrate and protein content.
Is this meal suitable for pre-race consumption?
No, the high fat content can slow gastric emptying, making it unsuitable for pre-race consumption.
Can I eat this meal during a workout?
No, the solid form and high fat content make it impractical and potentially uncomfortable for consumption during exercise.
Are there any allergens in this meal?
Yes, the meal contains soy, wheat, and sesame, which are common allergens.
How does this meal support recovery?
The meal provides carbohydrates for glycogen replenishment and protein for muscle repair, making it suitable for post-exercise recovery.
Is this meal suitable for hot weather?
The high sodium content may be beneficial in hot weather for replenishing sweat losses, but ensure adequate hydration.
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