Woolworths Fresh Crushed Garlic
- Whole food
- Checked
- Grade C
Fresh Crushed Garlic by Woolworths has 25 kcal, 4.7 g carbs, 1.0 g protein and 0.1 g fat per serving (1 tablespoon (15g)).
Woolworths Fresh Crushed Garlic is a convenient, pre-crushed garlic option that adds a robust, savory flavor to a variety of dishes. While not a direct endurance fuel, it can enhance the palatability of carbohydrate-rich meals crucial for endurance athletes. With 3 g of carbs per serving (15 g), it offers minimal energy but can be part of a balanced diet that supports training and recovery. Garlic's potential anti-inflammatory properties might also be beneficial post-exercise. It is best used as a flavor enhancer in meals consumed well before or after training sessions, rather than during. Its low sodium content makes it suitable for athletes monitoring their sodium intake.
- Enhances meal flavor
- Low-calorie seasoning
- Potential anti-inflammatory effects
On the label per serving, 1 tablespoon (15g)
| Energy | 104 kJ |
|---|---|
| Calories | 25 kcal |
| Carbs | 4.7 g |
| Sugar | 0.0 g |
| Fibre | 0.3 g |
| Protein | 1.0 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
The numbers that matter on a training day
For endurance who it suits
Fresh Crushed Garlic from Woolworths is not a direct energy source for endurance activities but can enhance meal flavor, making carbohydrate-rich meals more enjoyable. Its potential anti-inflammatory properties are a bonus for recovery. However, its low carb and sodium content mean it should not be relied upon for fueling or rehydration during exercise.
This product suits endurance athletes looking to enhance the flavor of their meals without adding significant calories or sodium. It's ideal for those who prepare meals in advance or seek convenient seasoning options. Garlic enthusiasts and those interested in potential anti-inflammatory benefits may find it particularly appealing.
Best used in meals consumed during recovery periods or as part of pre-training meals. Not suitable for consumption during workouts due to its solid form and minimal carbohydrate contribution.
- Convenient pre-crushed form saves prep time
- Enhances flavor without significant calories
- Potential anti-inflammatory benefits
- Minimal carbohydrate contribution
- Not suitable for intra-exercise fueling
- Low sodium content unsuitable for rehydration
- Potential for garlic breath or odor
- May cause GI distress in sensitive individuals
Fuelling science in short
No, not practical for during workouts. Solid form and minimal carbs make it unsuitable for mid-exercise fueling.
With 3 g of carbs per serving, its glycemic impact is negligible. It won't significantly affect blood sugar levels, making it a low-GI option.
Sodium content is low at 2 mg per serving, far below the 300-600 mg/hr loss during sweat. Potassium content is unspecified.
- Total carbs
- 3 g
- Hourly capacity
- N/A
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Fresh Crushed Garlic is not suitable for pre-race or during-race consumption due to its solid form and negligible carbohydrate content. It can be used in recovery meals to enhance flavor and possibly aid inflammation reduction. For carb-loading, its role is minimal due to low carb density, but it can enhance the palatability of carb-rich dishes.
NOT RECOMMENDED for pre-race use because it offers minimal carbohydrates and may cause GI distress if consumed in large quantities.
NOT RECOMMENDED during racing because it is a solid food with minimal carbohydrate content and no fast-acting energy.
USE in recovery meals for flavor enhancement and potential anti-inflammatory benefits. Pair with protein-rich foods for muscle repair.
- Pair with pasta for a flavorful carb-loading meal
- Use in soups for added depth and potential recovery benefits
- Combine with roasted vegetables for enhanced taste and nutrition
For practitioners the evidence
Evidence grade: C — Limited direct evidence supports garlic's endurance-specific benefits; most claims are mechanistic or based on general health studies.
Fresh Crushed Garlic has a low carb density of 31 g per 100 g, making it unsuitable for carb loading. A 15 g serving contributes only 3 g of carbs, providing negligible support toward a 600 g daily target for a 70 kg athlete. An impractical number of servings would be required to achieve significant carb intake, and the garlic's strong flavor and potential for GI distress further limit its use in carb loading.
Garlic is primarily digested in the small intestine. Its low carbohydrate content means it has minimal impact on blood glucose levels. The presence of allicin, a sulfur compound, contributes to its potential anti-inflammatory properties. Garlic's digestion does not involve specific glucose or fructose transporters, as its carb content is low. Any unabsorbed components may undergo fermentation in the colon, potentially causing gas or discomfort in sensitive individuals.
While Fresh Crushed Garlic provides minimal carbohydrates, its potential anti-inflammatory properties, attributed to allicin, may aid recovery by reducing exercise-induced inflammation. However, it lacks protein, which is crucial for muscle protein synthesis (MPS), and its low sodium content does not contribute to rehydration. Thus, it should be paired with protein-rich foods and adequate hydration strategies for effective recovery.
Garlic's strong flavor and sulfur compounds can cause GI distress, especially in unaccustomed individuals. Its low carbohydrate content offers minimal energy, and excessive consumption may lead to garlic breath or body odor. The low sodium content is insufficient for rehydration needs during or after intense exercise. Garlic may also interact with certain medications, such as anticoagulants, and should be consumed with caution by individuals on such treatments.
- Do not use within 90 minutes of race start if unaccustomed to garlic — high GI distress risk.
- Do not rely on garlic for intra-exercise energy — minimal carbohydrate content.
- Avoid excessive use if prone to garlic breath or odor.
- Excessive garlic intake may cause GI distress due to sulfur compounds.
- Low sodium content does not support electrolyte replenishment post-exercise.
- Potential interaction with anticoagulant medications could increase bleeding risk.
- Garlic may exacerbate symptoms in individuals with IBS or FODMAP sensitivity.
Questions about Fresh Crushed Garlic
How many carbs are in Fresh Crushed Garlic by Woolworths?
4.7 g of carbs per serving (1 tablespoon (15g)), with 25 kcal and 1.0 g protein.
Can I use fresh crushed garlic before a race?
No, it's not recommended due to its low carbohydrate content and potential for GI distress.
How much garlic should I use in my meals?
Use sparingly to enhance flavor without overpowering the dish. A tablespoon per meal is typically sufficient.
Does fresh crushed garlic require gut training?
No, but be mindful of potential GI distress if you're not accustomed to consuming garlic.
What are alternatives to fresh crushed garlic?
Garlic powder, garlic paste, or fresh garlic cloves can be used as alternatives, each offering different flavor profiles and convenience levels.
Is fresh crushed garlic good for recovery meals?
Yes, it can enhance the flavor of recovery meals and may offer anti-inflammatory benefits.
How does fresh crushed garlic behave in hot weather?
It remains stable but should be stored in a cool, dry place to prevent spoilage.
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