Woolworths Steel Cut Wholegrain Oats
- Whole food
- Checked
- Grade B
Steel Cut Wholegrain Oats by Woolworths has 98 kcal, 16 g carbs, 4 g protein and 4 g fat per serving (1 serving (180 g)).
Woolworths Steel Cut Wholegrain Oats offer a convenient, ready-cooked option for athletes seeking sustained energy. With a nutty flavor and robust texture, these oats are a good source of dietary fiber, providing 10.8 g per serving (180 g). While they deliver moderate carbohydrates (16 g per serving), they are low in sugars (0.5 g per serving), making them suitable for a low-GI breakfast option. The fiber content can slow gastric emptying, providing a gradual energy release, beneficial for endurance athletes during long training sessions. However, they are not ideal for immediate pre-race consumption due to their fiber content, which may cause gastrointestinal distress if consumed too close to intense activity. These oats are best consumed 2-3 hours before exercise or as part of a recovery meal paired with protein to aid muscle repair.
- High fiber for sustained energy
- Low sugar content
- Moderate protein source
On the label per serving, 1 serving (180 g)
| Energy | 409 kJ |
|---|---|
| Calories | 98 kcal |
| Carbs | 16.0 g |
| Sugar | 0.5 g |
| Fibre | 10.8 g |
| Protein | 4.0 g |
| Fat | 4.0 g |
| Saturated fat | 0.7 g |
| Cholesterol | 2 mg |
| Sodium | 117 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Steel Cut Wholegrain Oats provide a solid base for endurance athletes looking for sustained energy. The high fiber content is beneficial for long-duration activities but may not be suitable for immediate pre-race consumption. Pairing with protein post-exercise can enhance recovery.
Endurance athletes who need a slow-releasing carbohydrate source for prolonged energy. Ideal for those with a focus on maintaining stable blood sugar levels during training. Not suitable for athletes needing quick energy bursts or those with sensitive stomachs pre-race.
Ideal for long training sessions or recovery days when a slow energy release is beneficial. Not recommended for high-intensity intervals or immediately before races.
- High fiber content supports sustained energy
- Low sugar minimizes blood sugar spikes
- Ready-cooked convenience saves prep time
- Moderate protein supports muscle maintenance
- High fiber may cause GI distress if timed poorly
- Not suitable for immediate pre-race consumption
- Moderate sodium may not meet high sweat losses
- Potential GI distress due to high fiber
- Not suitable for quick energy needs
Fuelling science in short
No, the high fiber content may cause gastrointestinal distress during exercise. Best consumed well before or after workouts.
Low-GI, providing a gradual release of glucose into the bloodstream. The high fiber content slows gastric emptying and moderates blood sugar spikes.
Contains 117 mg sodium per serving, which is moderate compared to typical sweat losses of 300-600 mg/hr. Potassium content is unspecified.
- Total carbs
- 16 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Pre-race and during-race use is not recommended due to high fiber content, which can slow gastric emptying and cause GI distress. Suitable for recovery when paired with protein to aid muscle repair. Caution for carb loading due to moderate carb density and high fiber, which can lead to satiety before reaching carb targets. Ideal for everyday training as a slow-releasing energy source.
NOT RECOMMENDED for pre-race use because the high fiber content can slow gastric emptying and potentially cause gastrointestinal distress if consumed too close to race time.
NOT RECOMMENDED during racing because the high fiber content can cause gastrointestinal distress and does not provide fast-acting carbohydrates.
USE within the first hour post-exercise when paired with a protein source to aid muscle repair and glycogen replenishment.
- Pair with a protein source post-exercise for recovery
- Add fruit for additional carbs and vitamins
- Combine with nuts for healthy fats and sustained energy
For practitioners the evidence
Evidence grade: B — The nutritional profile supports sustained energy, but limited direct evidence for specific endurance benefits.
Steel cut oats have a moderate carb density of 9 g per 100 g, which is low for carb loading. A 180 g serving provides 16 g of carbs, contributing minimally to a 600 g daily target for a 70 kg athlete. The high fiber content may lead to early satiety, making it impractical to consume enough for effective carb loading. Therefore, they are not ideal for carb loading due to the volume and satiety penalty.
The high fiber content slows gastric emptying, leading to a gradual release of glucose into the bloodstream. Carbohydrates are primarily absorbed via the SGLT1 transporter in the small intestine. The presence of fiber can enhance satiety and delay glucose absorption, resulting in a lower insulin response. Any unabsorbed fiber may undergo fermentation in the colon, potentially causing gas or bloating.
Steel cut oats provide carbohydrates essential for glycogen resynthesis, though at 16 g per serving, they fall short of the 1.0-1.2 g/kg/h target post-exercise. The protein content of 4 g per serving supports muscle repair but does not meet the leucine threshold for muscle protein synthesis. Pairing with additional protein can enhance recovery outcomes.
High fiber content can cause GI distress if consumed close to exercise. The low sugar content minimizes blood-glucose volatility, but the slow gastric emptying may not provide immediate energy. Dental erosion risk is low due to minimal sugar. Not suitable for athletes with IBS or those sensitive to high fiber during exercise.
- Do not use within 90 minutes of race start if the athlete has not gut-trained with high-fiber solids.
- Do not use during high-intensity intervals due to potential GI distress from fiber.
- Do not rely on oats alone for recovery; pair with additional protein.
- High fiber content may cause GI distress if consumed too close to exercise.
- Low sodium content may be insufficient for athletes with high sweat rates.
- Moderate protein content may not meet post-exercise muscle repair needs alone.
- Potential for early satiety limits carb loading effectiveness.
Questions about Steel Cut Wholegrain Oats
How many carbs are in Steel Cut Wholegrain Oats by Woolworths?
16 g of carbs per serving (1 serving (180 g)), with 98 kcal and 4 g protein.
When should I eat these oats?
Consume 2-3 hours before exercise for sustained energy or post-exercise with protein for recovery.
How much should I eat?
A serving size is 180 g. Adjust based on personal energy needs and exercise intensity.
Do I need to gut train with these oats?
Yes, due to high fiber content, gut training is advised to minimize GI distress during exercise.
Are there alternatives for quick energy?
For quick energy, consider low-fiber, high-GI options like gels or sports drinks.
Are these oats suitable for hot weather?
Yes, but ensure adequate hydration due to moderate sodium content and high fiber.
Can these oats aid recovery?
Yes, when paired with protein, they support glycogen replenishment and muscle repair.
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