Woolworths Soya Ginger Chicken Booster Bowl

Meal
Checked
Grade B

Woolworths

The short answer

Soya Ginger Chicken Booster Bowl by Woolworths has 447 kcal, 35 g carbs, 25.9 g protein and 19.4 g fat per serving (1 bowl (350g)).

Calories447kcal

Carbs35g

Protein25.9g

Fat19.4g

About it

The Woolworths Soya Ginger Chicken Booster Bowl is a convenient meal option featuring coconut brown basmati rice, quinoa, chicken breast, and a coconut ginger dressing. With 446.7 kcal per serving (350g), it offers 25.9g of protein and 35g of carbohydrates, making it suitable for post-exercise recovery. The meal's high sodium content (1463 mg per serving) aids in replenishing electrolytes lost during endurance activities. Its fiber content (14.7g per serving) supports digestive health, though may not be ideal for pre-race consumption due to potential GI distress. This bowl is best consumed after training sessions to aid muscle repair and glycogen replenishment.

High protein for muscle repair
Moderate carbs for glycogen replenishment
Convenient post-exercise meal

On the label per serving, 1 bowl (350g)

Energy	1869 kJ
Calories	447 kcal
Carbs	35.0 g
Sugar	7.4 g
Fibre	14.7 g
Protein	25.9 g
Fat	19.4 g
Saturated fat	5.4 g
Cholesterol	35 mg
Sodium	1463 mg

The numbers that matter on a training day

Carb density10%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose—Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal328 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density5.3 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour1.7How many an hour for a 60 g carb baseline.

Glycaemic profileWith 35g of carbohydrates per serving, it provides a moderate glycemic impact, aiding in steady blood sugar replenishment post-exercise.

How we read foods ›

For endurance who it suits

Endurance verdict

For endurance athletes, this bowl offers a solid recovery option due to its high protein and moderate carbohydrate content. The sodium helps replenish electrolytes, but the high fiber may not suit everyone immediately post-race. It's a practical choice for those needing a quick, balanced meal post-training.

Who it is for

This meal is ideal for endurance athletes seeking a convenient post-workout recovery option. It suits those who engage in long-distance running, cycling, or triathlons, where muscle repair and glycogen replenishment are crucial. Athletes needing a quick, balanced meal with a focus on protein and moderate carbohydrates will find it beneficial.

Best sessions

Suitable for post-long run or ride recovery, especially when glycogen stores need replenishment. Not ideal for high-intensity interval sessions due to fiber content.

Pros

High protein content aids muscle repair
Moderate carbs support glycogen resynthesis
Convenient for post-exercise consumption
Contains electrolytes for rehydration

Cons

High sodium content may not suit all diets
High fiber may cause GI distress for some
Not suitable for pre-race or during-race use

Watch out for

Potential GI distress from high fiber content
High sodium may not suit low-sodium diets

Fuelling science in short

During a session

No, the high fiber and sodium content make it unsuitable for consumption during workouts. It's best reserved for post-exercise recovery.

Glycaemic profile

With 35g of carbohydrates per serving, it provides a moderate glycemic impact, aiding in steady blood sugar replenishment post-exercise.

Electrolytes

Contains 1463 mg of sodium per serving, which can help replace sweat losses post-exercise. Potassium and magnesium levels are unspecified.

Carb breakdown

Total carbs: 35 g
Hourly capacity: 60-90g/h with mixed carb sources

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadCAUTION
Every dayUSE

The high fiber and sodium content make it unsuitable for pre-race and during-race consumption due to potential GI distress and slow gastric emptying. However, its high protein and moderate carbohydrate content make it a good recovery option. For carb loading, the fiber may be excessive for some athletes.

NOT RECOMMENDED for pre-race use because of high fiber content, which can slow gastric emptying and cause GI distress.

Pair it with

Pair with a low-fiber carb source for pre-race
Combine with a protein shake for enhanced recovery
Add fresh vegetables for a balanced meal

For practitioners the evidence

Evidence grade: B — The product's nutritional claims are supported by general sports nutrition principles, though specific studies on this product are lacking.

In a carb load

The Soya Ginger Chicken Booster Bowl provides 35g of carbs per serving (350g), translating to a carb density of 10g per 100g, which is low. For effective carb loading, athletes aim for 8-12g/kg/day. A 70kg athlete would need approximately 560-840g of carbs daily, requiring 16-24 servings of this bowl, which is impractical due to volume and fiber content. Thus, it's not suitable for carb loading.

Digestion and absorption

The bowl's high fiber content (14.7g per serving) may slow gastric emptying, leading to delayed nutrient absorption. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for fructose. The protein content supports muscle repair post-exercise. However, the high fiber may cause fermentation in the colon, leading to potential GI discomfort if consumed pre-race.

Recovery

The bowl aids recovery by providing 25.9g of protein per serving, supporting muscle protein synthesis. The moderate carbohydrate content (35g) assists in glycogen resynthesis post-exercise. However, the high fiber may not be ideal immediately post-race for all athletes. Pairing with a protein shake can enhance recovery by increasing protein intake.

Downsides

The high fiber content could lead to GI distress if consumed before or during exercise. The high sodium content (1463mg per serving) may not suit those on low-sodium diets. Additionally, the solid nature of the meal makes it unsuitable for quick energy needs during exercise. Athletes with FODMAP sensitivities should be cautious.

Don't use it when

Do not use before or during a race due to high fiber content.
Avoid if on a low-sodium diet; contains 1463mg sodium per serving.
Not suitable for those with soy or wheat allergies.

Clinical risks

High fiber content may cause GI distress during exercise.
Excessive sodium intake can lead to hypertension in sensitive individuals.
High sodium may exacerbate dehydration if not balanced with adequate fluid intake.
Potential allergen risk for individuals with soy or wheat allergies.

Key references