Woolworths Spinach & Ricotta Cannelloni
- Meal
- Checked
- Grade C
Spinach & Ricotta Cannelloni by Woolworths has 613 kcal, 52 g carbs, 18.4 g protein and 34.4 g fat per serving (Per 400 g serving).
Woolworths Spinach & Ricotta Cannelloni is a ready-to-eat meal featuring fresh pasta filled with spinach and ricotta, topped with Napoletana and béchamel sauces. This dish is suitable for endurance athletes seeking a convenient post-training recovery meal. With 52 g of carbohydrates per serving (400 g), it provides moderate glycogen replenishment. The protein content of 18.4 g per serving aids muscle repair, although it falls short of the optimal 0.3-0.4 g/kg protein intake post-exercise. High in fat (34.4 g per serving), it may slow gastric emptying, making it less ideal before or during intense sessions. The sodium content is 2504 mg per serving, which can aid rehydration post-exercise.
- Moderate carb content for glycogen
- High sodium aids rehydration
- Convenient post-training meal
On the label per serving, Per 400 g serving
| Energy | 2564 kJ |
|---|---|
| Calories | 613 kcal |
| Carbs | 52.0 g |
| Sugar | 18.8 g |
| Fibre | 12.0 g |
| Protein | 18.4 g |
| Fat | 34.4 g |
| Saturated fat | 15.6 g |
| Cholesterol | 96 mg |
| Sodium | 2504 mg |
The numbers that matter on a training day
For endurance who it suits
While the Woolworths Spinach & Ricotta Cannelloni offers a convenient post-exercise meal option, its high fat content makes it unsuitable for pre-race or mid-race fueling. The sodium content is beneficial for athletes with high sweat losses, but the lack of fast-acting carbohydrates limits its utility during endurance events. Overall, it's a practical recovery meal when paired with additional protein.
This meal is ideal for endurance athletes who need a convenient post-exercise recovery option. It suits those who have completed long-duration training sessions or events and require a meal that offers moderate carbohydrates and protein. Athletes with high sodium sweat losses may also benefit from its high sodium content.
Best suited for post-long ride or run recovery. Not recommended for pre-race or during high-intensity sessions due to high fat content.
- Convenient ready-to-eat meal
- Moderate carbs for glycogen replenishment
- High sodium content aids rehydration
- Contains some protein for muscle repair
- High fat content slows gastric emptying
- Inadequate protein for optimal recovery
- Not suitable for pre-race or mid-race fueling
- High sodium may not suit all athletes
- High fat may cause GI distress during exercise
Fuelling science in short
Not recommended during workouts due to high fat content and solid form, which can slow gastric emptying and cause GI distress.
The moderate carbohydrate content with 18.8 g of sugars per serving may lead to a moderate glycemic response. The high fat content could slow gastric emptying, affecting blood sugar stabilization.
Contains 2504 mg sodium per serving, exceeding typical hourly sweat loss replacement needs. Potassium content is unspecified.
- Total carbs
- 52 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayCAUTION
Pre-race: High fat slows gastric emptying, not ideal. During race: Solid form and fat content unsuitable. Recovery: Provides carbs, but needs protein pairing. Carb loading: Moderate carb density, but high fat limits use. Everyday: High sodium and fat require caution.
NOT RECOMMENDED for pre-race use because high fat content can slow gastric emptying and may lead to GI distress during competition.
NOT RECOMMENDED during racing because the solid form and high fat content can slow digestion and provide inadequate quick-release carbohydrates.
USE within 30-60 minutes post-race for moderate glycogen replenishment. Pair with additional protein to meet muscle repair needs.
- Pair with a protein shake for recovery
- Combine with a low-fat, high-carb snack pre-race
- Use alongside a hydration drink to balance sodium
For practitioners the evidence
Evidence grade: B — Moderate evidence supports carbohydrate and sodium roles in recovery, but high fat content limits broader applicability.
With 52 g of carbohydrates per serving (400 g), the Woolworths Spinach & Ricotta Cannelloni offers moderate carb density (13 g/100 g). However, its high fat content (34.4 g per serving) and the presence of 18.8 g of sugars per serving could lead to satiety and slow gastric emptying, making it inefficient for carb loading. A 70 kg athlete aiming for 600 g/day would require over 11 servings, which is impractical due to the high fat content and potential for gastrointestinal discomfort.
The high fat content (34.4 g per serving) likely slows gastric emptying, delaying carbohydrate absorption. Carbohydrates from pasta and sauces are absorbed in the small intestine, primarily via SGLT1 transporters for glucose. The protein content (18.4 g per serving) is digested by brush-border peptidases. The high sodium content (2504 mg per serving) may aid fluid retention post-exercise. The meal's overall digestion could be delayed, impacting blood glucose response.
This meal provides 52 g of carbohydrates per serving, aiding glycogen resynthesis post-exercise. However, with only 18.4 g of protein per serving, it falls short of the optimal 0.3-0.4 g/kg protein intake for muscle protein synthesis. The high sodium content (2504 mg per serving) can aid in rehydration by promoting fluid retention. The high fat content may delay digestion, impacting the timing of nutrient availability.
The high sodium content (2504 mg per serving) may pose risks for athletes with hypertension or those on sodium-restricted diets. The high fat content can slow gastric emptying, leading to potential GI distress if consumed before or during exercise. The sugar content (18.8 g per serving) may contribute to dental erosion if consumed frequently. Athletes with lactose intolerance or gluten sensitivity should avoid this meal due to its dairy and wheat content.
- Do not use within 90 minutes of race start due to high fat content.
- Do not use during races; solid form and fat content unsuitable.
- Avoid if lactose intolerant due to dairy content.
- High sodium content may exacerbate hypertension in susceptible individuals.
- High fat content can slow gastric emptying, leading to GI distress during exercise.
- Sugar content may contribute to dental erosion with frequent consumption.
- Contains gluten and dairy, posing risks for those with celiac disease or lactose intolerance.
- Jeukendrup 2010, Sports Medicine — Carbohydrate intake during exercise improves performance.
- Burke 2015, Journal of Sports Sciences — Sodium intake and fluid balance in endurance athletes.
- Stellingwerff 2011, International Journal of Sport Nutrition and Exercise Metabolism — Protein needs post-exercise.
Questions about Spinach & Ricotta Cannelloni
How many carbs are in Spinach & Ricotta Cannelloni by Woolworths?
52 g of carbs per serving (Per 400 g serving), with 613 kcal and 18.4 g protein.
When should I eat this meal?
Best consumed post-exercise for recovery. Not suitable before or during intense sessions due to high fat content.
How much should I eat?
A full 400 g serving provides moderate carbs and protein, but consider additional protein for optimal recovery.
Can I use this for carb loading?
Use with caution due to high fat content; consider pairing with low-fat, high-carb foods.
Will this upset my stomach?
The high fat content may cause GI distress if consumed before or during exercise.
Is this suitable for hot weather?
High sodium content may aid in hot weather, but ensure adequate hydration.
Are there alternatives for recovery?
Consider low-fat, high-carb meals with adequate protein, such as chicken and rice, for better recovery.
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