Woolworths Spinach & South African Feta Pie
- Meal
- Checked
- Grade C
Spinach & South African Feta Pie by Woolworths has 389 kcal, 36 g carbs, 6.8 g protein and 26.4 g fat per serving (1 pie (average mass)).
The Woolworths Spinach & South African Feta Pie is a savory pastry filled with spinach and feta cheese, encased in a flaky puff pastry. It's designed as a convenient meal option, particularly suitable for those seeking a filling lunch. However, its high fat content, primarily from the puff pastry, makes it less ideal for pre-race fueling due to potential slow gastric emptying. This pie may suit athletes seeking a calorie-dense meal post-training, but its low protein content limits its effectiveness for muscle recovery. The moderate carbohydrate content can contribute to glycogen replenishment, but the high saturated fat may slow digestion.
- Calorie-dense for energy replenishment
- Moderate carbs for glycogen support
- Convenient meal option
- Contains some dietary fiber
On the label per serving, 1 pie (average mass)
| Energy | 1626 kJ |
|---|---|
| Calories | 389 kcal |
| Carbs | 36.0 g |
| Sugar | 1.5 g |
| Fibre | 3.0 g |
| Protein | 6.8 g |
| Fat | 26.4 g |
| Saturated fat | 15.0 g |
| Cholesterol | 12 mg |
| Sodium | 519 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Spinach & Feta Pie is a convenient, calorie-dense option for athletes needing a substantial meal. However, its high fat content makes it unsuitable for pre-race or during-race consumption. It may serve as a post-training meal, but lacks sufficient protein for optimal recovery. Consider pairing with a protein source to enhance recovery benefits.
This pie is suitable for endurance athletes who need a calorie-dense meal option post-training. It may appeal to those who prefer savory options and are not in immediate need of rapid glycogen replenishment. Athletes who tolerate higher fat meals well might find it a convenient choice for off-season or less intense periods.
Ideal for post-training meals on rest days or light training days. Not recommended for high-intensity sessions or races due to high fat content.
- Convenient, ready-to-eat meal option
- Moderate carbohydrate content for energy
- Rich in calories for energy replenishment
- Contains dietary fiber for digestive health
- High in saturated fat, slowing digestion
- Low protein content limits recovery benefits
- Not suitable for pre-race or during-race use
- High fat may cause gastrointestinal distress
- Potential for dental erosion due to pastry
Fuelling science in short
Not recommended during workouts due to high fat content and potential for slow digestion, which may cause gastrointestinal discomfort.
With 36 g of carbs per serving, the pie offers moderate glycemic impact. However, the high fat content may slow gastric emptying, leading to a more gradual blood sugar response.
Contains 519 mg of sodium per serving, which is moderate compared to the 300-600 mg/hr sweat loss range. Potassium and magnesium content is unspecified.
- Total carbs
- 36 g
- Hourly capacity
- 60-90 g/h with mixed carb sources
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadCAUTION
- Every dayUSE
The pie's high fat content makes it unsuitable for pre-race and during-race use due to potential gastrointestinal distress and slow digestion. For recovery, it lacks adequate protein for muscle repair, though it can contribute to calorie intake. Everyday training use is acceptable as a convenient meal option.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying and potentially cause gastrointestinal discomfort, which is not ideal before a race.
NOT RECOMMENDED during racing because the pie's high fat content and solid form can hinder digestion and provide inadequate fast-acting carbohydrates.
CAUTION for recovery because while it provides some carbohydrates, it lacks sufficient protein for muscle repair and glycogen resynthesis targets.
- Pair with a protein shake for recovery
- Combine with a salad for added fiber
- Serve with a low-fat yogurt for balanced nutrition
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and ingredient composition, lacking direct RCTs specific to this product.
The pie contains 36 g of carbohydrates per serving, which is moderate but not ideal for carb loading due to its high fat content. The carb density is approximately 24 g per 100 g, placing it in the moderate category. A 160 g serving contributes roughly 37 g of carbs, but the high fat content can cause satiety early, making it challenging to consume in large quantities for effective carb loading.
The pie's high fat content from puff pastry slows gastric emptying, potentially delaying carbohydrate absorption in the small intestine. Carbohydrates will primarily use SGLT1 transporters for glucose absorption. The high fat content may also trigger a slower insulin response, and any unabsorbed carbohydrates could lead to fermentation in the colon, posing a risk of gastrointestinal distress if consumed in large amounts.
The pie provides carbohydrates that can aid in glycogen replenishment post-exercise, but the high fat content may slow this process. It lacks sufficient protein to support muscle protein synthesis, which requires around 20-25 g of protein post-exercise. Adding a protein source could enhance recovery benefits. The sodium content may aid in rehydration, but the overall nutritional profile is not optimal for recovery.
The pie's high fat content can slow gastric emptying and digestion, potentially leading to gastrointestinal discomfort if consumed before or during exercise. The high saturated fat content may also pose long-term health risks if consumed frequently. The pie's carbohydrate content may cause blood sugar spikes, followed by a crash, if not balanced with protein or fiber.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid during high-intensity sessions to prevent gastrointestinal distress.
- Not suitable for carb loading due to high fat and moderate carb content.
- High saturated fat content may contribute to cardiovascular risk over time.
- Potential for gastrointestinal distress if consumed in large quantities due to high fat.
- May cause blood sugar volatility if consumed without protein or fiber.
- High sodium content could be unsuitable for athletes with hypertension.
Questions about Spinach & South African Feta Pie
How many carbs are in Spinach & South African Feta Pie by Woolworths?
36 g of carbs per serving (1 pie (average mass)), with 389 kcal and 6.8 g protein.
When should I eat this pie?
This pie is best consumed post-training or on rest days as a calorie-dense meal option. Avoid eating it right before or during intense workouts.
Is this pie suitable for carb loading?
The pie can contribute to carb intake but is not ideal for carb loading due to its high fat content, which may slow digestion.
Can I eat this pie during a long run?
No, the high fat content and solid form are not suitable for consumption during a run, as they can cause gastrointestinal discomfort.
Is this pie suitable for recovery?
The pie provides some carbohydrates but lacks sufficient protein for optimal recovery. Consider pairing it with a protein source.
Are there any allergens in this pie?
Yes, the pie contains wheat, milk, and soy, which are common allergens.
How should I store this pie?
Store the pie in a cool, dry place. For longer shelf life, refrigerate or freeze it.
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