Woolworths Steel Cut Oats with Chia Seeds and Cinnamon
- Meal
- Checked
- Grade B
Steel Cut Oats with Chia Seeds and Cinnamon by Woolworths has 155 kcal, 20 g carbs, 3.6 g protein and 6.5 g fat per serving (1 serving (180g)).
Woolworths Steel Cut Oats with Chia Seeds and Cinnamon is a ready-cooked wholegrain breakfast option combining steel cut oats, coconut milk, chia seeds, and cinnamon. With 20g of carbohydrates per 180g serving, it's suitable for athletes seeking a moderate carb source with sustained energy release. The inclusion of chia seeds adds fiber, enhancing satiety and digestive health. This product is best consumed 1-2 hours before a moderate-intensity workout or as part of a recovery meal paired with additional protein. Its complex carbs provide a steady energy supply without the rapid blood sugar spikes associated with high-GI foods.
- Moderate carb content for sustained energy
- High fiber for improved satiety
- Low sugar for stable blood glucose
On the label per serving, 1 serving (180g)
| Energy | 650 kJ |
|---|---|
| Calories | 155 kcal |
| Carbs | 20.0 g |
| Sugar | 2.5 g |
| Fibre | 7.6 g |
| Protein | 3.6 g |
| Fat | 6.5 g |
| Saturated fat | 4.0 g |
| Cholesterol | 2 mg |
| Sodium | 166 mg |
The numbers that matter on a training day
For endurance who it suits
For athletes seeking a moderate-carb, high-fiber breakfast, Woolworths Steel Cut Oats with Chia Seeds and Cinnamon offers a balanced option. It provides sustained energy for moderate-intensity activities but may not meet the higher carb demands of intense or prolonged sessions. Pairing with additional protein can enhance recovery benefits.
Ideal for endurance athletes who require a moderate carbohydrate intake to fuel moderate-intensity workouts. It's particularly beneficial for those who prefer wholegrain, plant-based options and need a breakfast that offers sustained energy without causing rapid blood sugar fluctuations. Suitable for vegetarians and those looking to incorporate more fiber into their diet.
Perfect for moderate-intensity sessions like tempo runs or steady-state cycling where a moderate carb intake is sufficient. Not ideal for high-intensity or long-duration events where higher carb availability is crucial.
- Wholegrain oats provide sustained energy release
- Chia seeds add fiber and omega-3s
- Low sugar content minimizes blood sugar spikes
- Convenient ready-cooked format for quick preparation
- Moderate carb content may be insufficient for high-intensity workouts
- Solid form not ideal for during-exercise fueling
- Limited sodium for replenishing sweat losses
- Potential for GI distress if consumed too close to exercise
- High fiber content may not suit all athletes pre-race
Fuelling science in short
Not recommended during workouts due to its solid form and moderate fiber content, which may slow gastric emptying and cause discomfort.
With 20g of carbs per serving, the oats provide a low-GI option, leading to a gradual increase in blood glucose levels and sustained energy release. The fiber content further moderates the glycemic response.
Contains 166mg of sodium per serving, which is below the 300-600mg/hr loss typical in sweat. Minimal potassium and magnesium content.
- Total carbs
- 20 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeCAUTION
- DuringDO NOT USE
- AfterCAUTION
- Carb loadCAUTION
- Every dayUSE
Pre-race use requires caution due to fiber content, which could cause GI issues. During-race use is not recommended because the solid form and fiber can slow gastric emptying. For recovery, it provides carbs but lacks adequate protein, necessitating pairing with a protein source. Suitable for everyday training as a moderate-carb breakfast.
CAUTION: Consume 1-2 hours before the race to allow for digestion. The fiber content may cause GI distress if consumed too close to the start.
DO NOT USE: Solid form and fiber content make it unsuitable for mid-race consumption due to potential for GI discomfort and slow gastric emptying.
CAUTION: Provides carbohydrates but lacks sufficient protein for optimal muscle protein synthesis. Pair with a protein source.
- Pair with a protein shake for enhanced recovery
- Combine with a banana for added carbs pre-workout
- Add nuts for increased healthy fats and protein
For practitioners the evidence
Evidence grade: B — The nutritional profile aligns with general dietary guidelines for moderate-intensity exercise, but lacks specific RCTs on endurance performance.
Steel cut oats have a moderate carb density of 11g per 100g, which is not high enough for efficient carb loading. A 180g serving provides 20g of carbs, contributing minimally to a 600g daily target for a 70kg athlete. The high fiber content may cause satiety before carb targets are met, making it impractical as a sole carb-loading option.
The digestion of steel cut oats begins in the mouth, where mechanical breakdown occurs. The presence of fiber slows gastric emptying, prolonging digestion. In the small intestine, glucose from carbohydrates is absorbed via SGLT1 transporters, while any unabsorbed fiber moves to the colon, potentially causing fermentation. The slow digestion rate provides a steady glucose release into the bloodstream, minimizing insulin spikes.
Steel cut oats provide carbohydrates necessary for glycogen resynthesis post-exercise but lack sufficient protein to stimulate muscle protein synthesis effectively. The addition of a protein source is recommended to meet the leucine threshold and support muscle repair. The fiber content aids digestive health but does not directly contribute to recovery.
The high fiber content can lead to GI distress if consumed too close to exercise. The low sodium content may not adequately replenish sweat losses during intense activities. The solid form is not suitable for during-exercise fueling, and the moderate carb content may not meet the needs of high-intensity or long-duration events.
- Do not use within 90 minutes of race start due to high fiber content.
- Do not rely on this for high-intensity workouts without additional carb sources.
- Do not use during exercise as the solid form can cause GI distress.
- High fiber content may cause bloating or GI discomfort if consumed too close to exercise.
- Low sodium content may lead to inadequate replenishment of sweat losses in hot conditions.
- Solid form and fiber may slow gastric emptying, unsuitable for mid-race fueling.
- Potential for rebound hypoglycemia if consumed without additional carbs pre-exercise.
- Jeukendrup 2011, Sports Medicine — carbohydrate intake guidelines for endurance athletes.
- Burke 2015, Journal of Sports Sciences — role of carbohydrate in exercise performance.
- Stellingwerff 2017, International Journal of Sport Nutrition and Exercise Metabolism — carbohydrate periodization strategies.
Questions about Steel Cut Oats with Chia Seeds and Cinnamon
How many carbs are in Steel Cut Oats with Chia Seeds and Cinnamon by Woolworths?
20 g of carbs per serving (1 serving (180g)), with 155 kcal and 3.6 g protein.
When should I consume this product?
Consume 1-2 hours before moderate-intensity workouts for sustained energy. Not ideal for high-intensity or long-duration sessions.
How does this product fit into my recovery plan?
Pair with a protein source post-exercise to aid muscle repair. Provides carbs but lacks sufficient protein for optimal recovery.
Can this be used during exercise?
No, the solid form and fiber content make it unsuitable for consumption during exercise due to potential GI discomfort.
Is this product suitable for carb loading?
It can be part of a carb-loading strategy but should be paired with higher-carb options to meet daily targets.
What are the allergen considerations?
No specific allergens stated, but check for individual sensitivities to ingredients like coconut milk.
How does this product behave in hot weather?
Store in a cool, dry place to maintain quality. The ready-cooked format is convenient for on-the-go consumption.
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