Woolworths Three Cheese Filled Gnocchi
- Meal
- Checked
- Grade C
Three Cheese Filled Gnocchi by Woolworths has 203 kcal, 32.5 g carbs, 7.5 g protein and 4 g fat per serving (1 portion (125 g)).
Woolworths Three Cheese Filled Gnocchi is a branded product comprising cheese-filled potato dumplings, traditionally served with a browned butter and sage sauce. Each 350 g serving provides 203.1 kcal, 32 g of carbohydrates, and 7.5 g of protein, making it a moderate energy source for endurance athletes. While the carbohydrate content is relatively low for a pre-race meal, it could serve as a carbohydrate source in a broader meal plan. The sodium content per serving is 294 mg, which is below the typical 300-600 mg/hr sweat loss during endurance events, indicating a need for additional sodium sources if used during prolonged activities. The presence of cheese adds a moderate amount of fat, which could slow gastric emptying, making it less ideal for immediate pre-race consumption. However, it could be a comforting recovery meal when paired with a protein source to aid muscle repair.
- Moderate carbohydrate source
- Contains protein for recovery
- Comforting post-training meal
On the label per serving, 1 portion (125 g)
| Energy | 850 kJ |
|---|---|
| Calories | 203 kcal |
| Carbs | 32.5 g |
| Sugar | 4.8 g |
| Fibre | 3.1 g |
| Protein | 7.5 g |
| Fat | 4.0 g |
| Saturated fat | 2.4 g |
| Cholesterol | 43 mg |
| Sodium | 294 mg |
The numbers that matter on a training day
For endurance who it suits
The Three Cheese Filled Gnocchi is a comforting meal option for post-training recovery, providing moderate carbohydrates and protein. Its fat content may slow gastric emptying, making it less suitable for pre-race or during-race consumption. Pairing with additional protein and sodium sources can enhance recovery benefits.
This product is suitable for endurance athletes looking for a comforting meal option post-training. It provides moderate carbohydrates and protein, which can aid in recovery when paired with additional protein sources. Athletes who enjoy traditional Italian flavors may find it appealing. However, it is not ideal for those seeking a low-fat or high-carb pre-race meal.
Best suited for post-training recovery meals or easy training days where immediate energy demands are lower. Not recommended for high-intensity or long-duration sessions due to its moderate carbohydrate content.
- Moderate carbohydrate content for recovery
- Contains protein for muscle repair
- Comforting and flavorful meal option
- Low sodium content relative to sweat loss
- Moderate fat content slows gastric emptying
- Not suitable for pre-race or during-race
- Low sodium for endurance sweat losses
- Potential for gastric distress due to cheese content
- Moderate fat may slow carbohydrate absorption
Fuelling science in short
Not recommended during workouts due to its solid form and moderate carbohydrate content, which may not provide quick energy release.
The glycemic impact is moderate due to the combination of carbohydrates and fats, which may slow gastric emptying and reduce rapid blood sugar spikes.
Contains 294 mg of sodium per serving, which is below the typical sodium loss of 300-600 mg/hr during endurance activities. Additional sodium sources may be needed.
- Total carbs
- 32 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Pre-race: Avoid due to fat content slowing gastric emptying. During race: Avoid as it does not provide quick energy. Recovery: Suitable when paired with protein for muscle repair. Carb loading: Caution due to moderate carb density and satiety. Everyday training: Use as a comforting meal option.
NOT RECOMMENDED for pre-race use because the moderate fat content can slow gastric emptying, potentially leading to gastrointestinal discomfort. It lacks the high carbohydrate density needed for optimal glycogen loading.
NOT RECOMMENDED during racing because it is a solid food with moderate fat content, which can slow gastric emptying and does not provide quick energy release.
USE as a recovery meal when paired with additional protein sources to support muscle repair. Its moderate carbohydrate content can aid in glycogen replenishment post-exercise.
- Pair with grilled chicken for added protein
- Combine with a salad for balanced nutrients
- Add a sodium-rich drink for electrolyte balance
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and product-specific data, lacking direct RCT support.
The Three Cheese Filled Gnocchi offers a moderate carb density of 26 g per 100 g, which is not ideal for high-volume carb loading due to its satiety and moderate fat content. A 350 g serving provides 32 g of carbohydrates, contributing modestly towards a 600 g daily target for a 70 kg athlete. Multiple servings would be needed, which could lead to satiety and reduced intake of other essential nutrients.
The gnocchi's digestion involves initial breakdown in the mouth, followed by gastric processing where the fat content may slow gastric emptying. In the small intestine, carbohydrates are absorbed via SGLT1 transporters, while fats are absorbed passively. The presence of cheese may delay the time-to-bloodstream for carbohydrates, impacting rapid energy availability.
The gnocchi provides carbohydrates for glycogen resynthesis but lacks adequate protein for optimal muscle protein synthesis (MPS), which requires ~20 g of protein post-exercise. Pairing with additional protein sources is recommended. Its moderate sodium content does not fully address rehydration needs post-exercise.
The moderate fat content may slow gastric emptying, potentially causing GI distress if consumed pre-exercise. The cheese content could pose a risk for lactose-intolerant individuals. The moderate sodium content is insufficient for replacing sweat losses during endurance activities, and the carbohydrate content may not provide rapid energy release.
- Do not use before races due to moderate fat content slowing gastric emptying.
- Do not use during races as it lacks quick-release carbohydrates.
- Avoid if lactose intolerant due to cheese content.
- High fat content may slow gastric emptying, impacting pre-race energy availability.
- Insufficient sodium content for replacing sweat losses during endurance events.
- Potential GI distress from cheese content in lactose-intolerant individuals.
- Moderate carbohydrate content may not meet rapid energy demands during exercise.
Questions about Three Cheese Filled Gnocchi
How many carbs are in Three Cheese Filled Gnocchi by Woolworths?
32.5 g of carbs per serving (1 portion (125 g)), with 203 kcal and 7.5 g protein.
Can I eat this before a race?
Not recommended due to moderate fat content that may slow gastric emptying and cause discomfort.
Is it suitable for recovery?
Yes, when paired with additional protein sources, it can aid in muscle repair and glycogen replenishment.
What are the allergens?
Contains milk and wheat, which may affect those with lactose intolerance or gluten sensitivity.
Can it be used during hot weather?
Not ideal for hot weather as it lacks sufficient sodium to replace sweat losses.
How should I prepare it?
Boil until they float, then sauté with butter and sage for enhanced flavor.
Is it suitable for carb loading?
Use with caution due to moderate carb density and potential for satiety before reaching carb targets.
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