Woolworths Steel Cut Oats with Chia Seeds and Vanilla
- Meal
- Checked
- Grade B
Steel Cut Oats with Chia Seeds and Vanilla by Woolworths has 122 kcal, 20 g carbs, 3.4 g protein and 3.4 g fat per serving (1 serving (180g)).
Woolworths Steel Cut Oats with Chia Seeds and Vanilla is a ready-cooked, wholegrain option designed for convenience. With 20g of carbohydrates per serving (180g), it's a moderate source of energy, suitable for endurance athletes seeking a pre-training snack. The inclusion of chia seeds adds fiber, which can aid in sustained energy release, although the fiber content (8.6g per serving) might be too high for some during intense sessions. Vanilla extract provides a subtle flavor without excessive sugars, keeping the glycemic impact low. This product is best consumed as a breakfast or snack before moderate training sessions, offering a balance of carbs and fiber to fuel your workout without causing rapid blood sugar spikes.
- Moderate carbohydrate source
- High fiber for sustained energy
- Low sugar content
On the label per serving, 1 serving (180g)
| Energy | 509 kJ |
|---|---|
| Calories | 122 kcal |
| Carbs | 20.0 g |
| Sugar | 1.8 g |
| Fibre | 8.6 g |
| Protein | 3.4 g |
| Fat | 3.4 g |
| Saturated fat | 0.5 g |
| Cholesterol | 2 mg |
| Sodium | 115 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Steel Cut Oats with Chia Seeds and Vanilla is a convenient option for moderate pre-workout fueling or post-exercise recovery. However, its high fiber content makes it unsuitable for consumption during intense sessions. Athletes should consider pairing it with additional protein for optimal recovery.
This product is ideal for endurance athletes who require a moderate carbohydrate source before training. It's particularly suitable for those engaging in moderate-intensity workouts or as a recovery meal post-exercise. Athletes sensitive to high fiber intake during intense sessions should be cautious.
Best suited for moderate-intensity sessions like easy runs or recovery rides. Not ideal for high-intensity intervals due to high fiber content.
- Convenient pre-cooked format for quick preparation
- Moderate carb content suitable for pre-training
- High fiber content aids in sustained energy release
- Low sugar content minimizes blood sugar spikes
- High fiber may cause GI distress during intense workouts
- Low sodium content for electrolyte replacement
- Not suitable for during-race fueling
- High fiber content may cause bloating
- Potential for dental erosion due to carbohydrate content
Fuelling science in short
Not recommended during workouts due to high fiber content and solid form, which can slow gastric emptying.
With 20g of carbs and 1.8g of sugar per serving, the glycemic impact is low, providing a steady energy release without rapid blood sugar spikes.
Contains 115mg of sodium per serving, insufficient for replacing sweat losses during endurance activities, which typically require 300-600mg/hr.
- Total carbs
- 20 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeCAUTION
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Pre-race use is cautious due to high fiber potentially causing GI distress. During-race use is not recommended as the solid form and fiber content are unsuitable. For recovery, it provides moderate carbs but should be paired with protein for optimal muscle repair. Suitable for everyday training as a moderate carb source.
CAUTION: Consume 1-2 hours before race start. High fiber may cause GI distress if consumed too close to race time.
DO NOT USE: High fiber content and solid form unsuitable for mid-race consumption.
USE: Provides moderate carbs but lacks sufficient protein for optimal recovery. Pair with a protein source.
- Pair with a protein shake for enhanced recovery
- Combine with a banana for additional carbs pre-run
- Add nuts for increased healthy fats and satiety
For practitioners the evidence
Evidence grade: B — Supported by nutritional analysis and general dietary guidelines but lacks specific endurance-focused studies.
Steel Cut Oats with Chia Seeds and Vanilla has a carb density of 11g per 100g, categorizing it as low carb density. A 180g serving provides 20g of carbs, contributing modestly to a daily target of 600-840g for carb loading. The high fiber content may limit intake due to satiety, making it less practical for large-scale carb loading without causing GI discomfort. Athletes would need multiple servings to meet carb targets, which is impractical due to volume and fiber content.
The digestion of steel cut oats begins with mastication, aiding carbohydrate breakdown. Gastric emptying is moderate due to fiber, delaying glucose absorption. In the small intestine, glucose is absorbed via SGLT1 transporters, while any fructose would use GLUT5. The high fiber content slows digestion, potentially causing bloating if consumed in large quantities. Insulin response is moderate, aligning with the low glycemic load.
This product provides 20g of carbohydrates per serving, aiding glycogen resynthesis post-exercise. However, the protein content is only 3.4g per serving, insufficient for muscle protein synthesis, which requires ~20g of protein. Pairing with a protein-rich food is recommended for effective recovery. The fiber content may aid in satiety but does not directly contribute to recovery.
The high fiber content can lead to GI distress if consumed in large quantities or without prior gut training. The low glycemic load may not provide immediate energy, delaying recovery if not paired with faster-acting carbs. There is a risk of dental erosion due to prolonged carbohydrate exposure, especially if consumed frequently without oral hygiene.
- Do not use within 90 minutes of race start if unaccustomed to high fiber intake.
- Avoid during high-intensity sessions due to potential GI distress from fiber.
- Not suitable for athletes with celiac disease unless certified gluten-free.
- High fiber content may cause bloating and discomfort during exercise.
- Low sodium content is insufficient for replacing sweat-induced losses.
- Prolonged carbohydrate exposure may increase dental erosion risk.
- Insufficient protein content for effective post-exercise muscle repair.
- Burke 2015, Journal of Sports Sciences — Carbohydrate intake guidelines for endurance athletes.
- Jeukendrup 2010, Sports Medicine — Multi-transportable carbohydrate ingestion during exercise.
- Stellingwerff 2011, Applied Physiology, Nutrition, and Metabolism — Carbohydrate periodization in endurance sports.
Questions about Steel Cut Oats with Chia Seeds and Vanilla
How many carbs are in Steel Cut Oats with Chia Seeds and Vanilla by Woolworths?
20 g of carbs per serving (1 serving (180g)), with 122 kcal and 3.4 g protein.
When should I consume this product?
Consume as a pre-training snack 1-2 hours before exercise or as part of a recovery meal post-workout.
Is this suitable for during-race consumption?
No, the high fiber content and solid form make it unsuitable for mid-race fueling.
Can I use this for carb loading?
Caution is advised due to high fiber content, which may cause satiety and limit carb intake.
Are there any allergens?
No specific allergens are stated, but always check packaging for updates.
How does it behave in hot weather?
Stable in hot weather but may require refrigeration post-opening to maintain freshness.
Is gut training necessary?
Yes, athletes should train their gut to handle high fiber content to avoid GI distress during exercise.
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