Woolworths Steak & Kidney Pie
- Meal
- Checked
- Grade C
Steak & Kidney Pie by Woolworths has 521 kcal, 37 g carbs, 9.4 g protein and 35.9 g fat per serving (1 pie (average mass)).
Woolworths Steak & Kidney Pie is a hearty meal option featuring a shortcrust pastry filled with beef and kidneys in rich gravy, topped with puff pastry. At 520.7 kcal per serving, it provides a substantial energy boost, but its nutritional profile—high in fat (35.9 g per serving) and moderate in carbohydrates (37 g per serving)—makes it less suited for pre-race or during-race fueling. The high sodium content (700 mg per serving) could assist in sodium replenishment post-exercise, but the lack of fast-acting carbohydrates and high fat content slow gastric emptying, making it unsuitable for immediate energy needs during endurance events. This pie is better suited for recovery meals or calorie-dense refueling on rest days.
- High energy density
- Rich in sodium for replenishment
- Calorie-dense for recovery
- Contains protein for muscle repair
On the label per serving, 1 pie (average mass)
| Energy | 2179 kJ |
|---|---|
| Calories | 521 kcal |
| Carbs | 37.0 g |
| Sugar | 1.9 g |
| Fibre | 5.1 g |
| Protein | 9.4 g |
| Fat | 35.9 g |
| Saturated fat | 20.1 g |
| Cholesterol | 22 mg |
| Sodium | 700 mg |
The numbers that matter on a training day
For endurance who it suits
While the pie is energy-dense, its high fat content and moderate carbohydrates make it unsuitable for pre-race or during-race fueling. It could serve as a recovery meal, providing calories and sodium, but lacks the fast-acting carbs needed for glycogen resynthesis.
This pie is ideal for endurance athletes seeking a calorie-dense meal option post-training or on rest days. It suits those with higher energy requirements or those looking to replenish sodium levels. However, it is not recommended for athletes needing quick-digesting carbs for immediate energy during intense sessions.
Best for post-training recovery meals or as a calorie-dense option on rest days. Not suitable for pre-race or during intense endurance sessions due to high fat content.
- High energy content per serving
- Rich in sodium for electrolyte replenishment
- Provides protein for muscle repair
- Convenient for post-exercise calorie intake
- High fat content slows digestion
- Not suitable for pre-race fueling
- Lacks fast-acting carbohydrates
- Moderate protein content per serving
- Potential for GI distress due to high fat
- Slow gastric emptying impacts energy availability
Fuelling science in short
Not recommended during workouts. High fat content slows gastric emptying, making it unsuitable for quick energy needs.
The pie has a moderate glycemic response due to its carbohydrate content, but the high fat slows gastric emptying, leading to a slower blood sugar rise.
Contains 700 mg sodium per serving, aiding in replenishing sweat losses. Potassium content is unspecified.
- Total carbs
- 37 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayCAUTION
The pie's high fat content and moderate carbs make it unsuitable for pre-race and during-race use. It lacks the fast-acting carbs needed for glycogen resynthesis and quick energy. It can be used for recovery due to its calorie density, but additional protein is needed for optimal muscle repair.
NOT RECOMMENDED for pre-race use because of high fat content and slow gastric emptying, which can lead to GI distress and delayed energy availability.
NOT RECOMMENDED during racing because it provides insufficient fast-acting carbohydrates and its solid form and high fat content can slow digestion.
USE for recovery as it provides calories and sodium, but pair with additional protein sources to meet muscle protein synthesis needs.
- Pair with a protein shake for enhanced recovery
- Combine with a salad for added micronutrients
- Consume with a sports drink for additional electrolytes
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and general physiological principles rather than direct RCT evidence.
The pie provides 37 g of carbohydrates per serving, translating to a moderate carb density of 22 g per 100 g. However, the high fat content (35.9 g per serving) and moderate protein (9.4 g per serving) make it unsuitable for carb loading. For a 70 kg athlete targeting 600-840 g/day, the pie's carb contribution is minor and impractical due to its high satiety and fat-induced gastric delay.
The pie's digestion involves slow gastric emptying due to its high fat content, which increases the meal's osmolality and delays carbohydrate absorption. Carbohydrates are absorbed in the small intestine via SGLT1 transporters, but the fat content prolongs this process. The protein content is broken down by brush-border peptidases. The pie's solid form and high fat content can cause GI distress if consumed close to exercise.
While the pie provides calories and sodium, its protein content (9.4 g per serving) falls short of the 20-25 g needed for optimal muscle protein synthesis post-exercise. It lacks sufficient fast-acting carbs for rapid glycogen resynthesis, making it inadequate as a standalone recovery food. Pairing with a protein-rich food or shake is recommended to meet recovery needs.
The pie's high fat content can lead to delayed gastric emptying and potential GI distress if consumed pre-exercise. Its moderate carbohydrate content is insufficient for rapid glycogen replenishment. The high sodium content (700 mg per serving) may be excessive for those with hypertension or sodium-sensitive conditions. The solid form and high fat content also pose a risk of satiety and delayed energy availability.
- Do not use within 90 minutes of race start; high fat content risks GI distress.
- Avoid if seeking rapid glycogen replenishment; lacks fast-acting carbs.
- Not suitable for athletes with hypertension due to high sodium content.
- High fat content slows gastric emptying, risking GI distress if consumed pre-exercise.
- Moderate carbs insufficient for rapid glycogen replenishment post-exercise.
- High sodium content may exacerbate hypertension or sodium-sensitive conditions.
- Solid form and fat content can cause satiety and delayed energy availability.
Questions about Steak & Kidney Pie
How many carbs are in Steak & Kidney Pie by Woolworths?
37 g of carbs per serving (1 pie (average mass)), with 521 kcal and 9.4 g protein.
Can I eat this pie before a race?
No, due to its high fat content and slow gastric emptying, it's not suitable for pre-race consumption.
Is this pie good for recovery?
Yes, it provides calories and sodium but should be paired with additional protein for muscle repair.
How does it affect digestion during exercise?
The high fat content can slow gastric emptying, potentially causing GI distress if consumed during exercise.
What are the alternatives for quick energy?
Consider gels or drinks with fast-acting carbohydrates for immediate energy needs during exercise.
Does it contain allergens?
Contains gluten and wheat; check packaging for other potential allergens.
How should it be stored?
Store in a cool, dry place. Once opened, refrigerate if not consumed immediately.
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