Woolworths Garlic Sauce
- Sauce
- Checked
- Grade D
Garlic Sauce by Woolworths has 140 kcal, 5 g carbs, 0.2 g protein and 13.5 g fat per serving (Per 25g serving).
Woolworths Garlic Sauce is a condiment primarily composed of garlic and vegetable oil, making it rich in fats. With 139.6 kcal and 13.5 g of fat per serving (25 g), it is not designed as a primary energy source for endurance athletes. The carbohydrate content is low, at 5 g per serving, with no sugars, providing minimal quick energy. This sauce might be used sparingly for flavor in meals but lacks the macronutrient profile needed for pre-race or intra-race fueling. Its low sodium content (6 mg per serving) does not contribute significantly to electrolyte replenishment during prolonged exercise. While it can add taste to post-training meals, its high-fat content could slow gastric emptying, making it less suitable immediately before or during exercise.
- Rich flavor enhancer
- High in fats for satiety
- Minimal sugar content
On the label per serving, Per 25g serving
| Energy | 584 kJ |
|---|---|
| Calories | 140 kcal |
| Carbs | 5.0 g |
| Sugar | 0.0 g |
| Fibre | 0.6 g |
| Protein | 0.2 g |
| Fat | 13.5 g |
| Saturated fat | 1.0 g |
| Sodium | 6 mg |
The numbers that matter on a training day
For endurance who it suits
For endurance athletes, Woolworths Garlic Sauce is not a suitable option for fueling during exercise or for pre-race preparation. Its high-fat content can slow digestion, and the low carbohydrate and sodium levels do not support energy or electrolyte needs during endurance activities. It can be used sparingly for flavor in meals but should not be relied upon for nutritional support in training or competition.
This sauce is best suited for athletes looking to enhance the flavor of their meals without adding significant carbohydrates or sugars. It is not ideal for those seeking quick energy or electrolyte replenishment. Athletes focusing on weight maintenance or those in a low-carb phase might find it useful as a meal component.
Best used in non-training meals or as a flavor addition during recovery meals. Not suitable for pre-race or during high-intensity sessions due to low carb content.
- Rich garlic flavor enhances meals
- Low sugar content per serving
- Can add satiety due to high fat
- Versatile use in various dishes
- Low carbohydrate content for energy
- High fat slows gastric emptying
- Minimal sodium for electrolyte needs
- Potential GI distress if consumed pre-exercise
- High fat content may slow digestion
Fuelling science in short
No, not practical for workout use. High fat content and low carbs make it unsuitable for quick energy needs.
Low glycemic impact due to minimal carbohydrates. Slow gastric emptying due to high fat content, unlikely to cause blood sugar spikes.
Very low sodium content (6 mg per serving) does not support significant electrolyte replenishment during exercise.
- Total carbs
- 5 g
- Hourly capacity
- Low, not suitable for carb loading
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayCAUTION
The sauce is unsuitable for pre-race and during-race use due to its low carbohydrate content and high fat, which can slow gastric emptying. It does not support recovery needs as it lacks adequate carbohydrates and protein. Its use in everyday training should be cautious due to its high-fat content, which may not align with typical endurance nutrition strategies.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying, and the low carbohydrate content does not provide sufficient energy.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and could cause digestive issues due to high fat content.
NOT RECOMMENDED for recovery because it provides negligible protein and insufficient carbohydrates for glycogen replenishment.
- Grilled vegetables for added flavor
- Lean protein like chicken for balanced meals
- Whole grain wraps for a more complete macronutrient profile
For practitioners the evidence
Evidence grade: C — Based on nutritional analysis and known physiological effects of high-fat foods on gastric emptying and energy provision.
Woolworths Garlic Sauce has a low carbohydrate density of 18 g per 100 g, making it unsuitable for carbohydrate loading. A single serving (25 g) provides only 5 g of carbohydrates, contributing minimally to the 600-840 g/day target for a 70 kg athlete. The high fat content (53.9 g per 100 g) can lead to early satiety and slow gastric emptying, further limiting its practicality for loading. An athlete would need to consume an impractical number of servings to meet carb-loading targets, which is not feasible due to the high fat and low carb profile.
The sauce's high fat content can slow gastric emptying, delaying nutrient absorption. Carbohydrates are minimal, with likely absorption via SGLT1 transporters. The high fat content may also activate cholecystokinin (CCK), slowing gastric motility. With negligible protein and fiber, the sauce's impact on insulin response is minimal. Any unabsorbed residues are unlikely to cause significant fermentation or GI distress unless consumed in large quantities.
The sauce provides minimal carbohydrates and negligible protein, failing to meet the post-exercise recovery needs of 1.0-1.2 g/kg/h carbohydrates and 0.3-0.4 g/kg protein. It lacks the necessary nutrients to support glycogen resynthesis or muscle protein synthesis. Its high-fat content does not contribute to rehydration or recovery, making it inadequate as a standalone recovery food.
The high fat content can slow gastric emptying, potentially causing GI discomfort if consumed before or during exercise. The low carbohydrate content offers minimal energy support, and the sauce's high caloric density may lead to unintended caloric intake if not monitored. It provides negligible sodium, failing to support electrolyte needs during prolonged exercise. The sauce's flavor and oil content may also increase the risk of dental erosion if consumed frequently.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid during high-intensity sessions for lack of quick energy.
- Not suitable for recovery due to insufficient protein and carbs.
- High fat content can delay gastric emptying, causing GI distress if consumed pre-exercise.
- Low sodium content does not support sweat-induced electrolyte losses during exercise.
- Inadequate carbohydrate supply fails to meet energy demands during endurance events.
- Potential for increased caloric intake if used excessively due to high fat density.
Questions about Garlic Sauce
How many carbs are in Garlic Sauce by Woolworths?
5 g of carbs per serving (Per 25g serving), with 140 kcal and 0.2 g protein.
Is Woolworths Garlic Sauce suitable for pre-race meals?
No, the high fat content can slow gastric emptying, and it lacks sufficient carbohydrates for energy.
Can I use this sauce during a race?
No, it does not provide quick energy or electrolytes needed during endurance events.
What are alternatives for garlic sauce during training?
Consider low-fat, high-carb options like energy gels or drinks for better energy support.
Is this sauce good for recovery meals?
No, it lacks the necessary protein and carbohydrates for effective recovery.
How does this sauce behave in hot weather?
The sauce's high oil content may separate in heat, affecting texture but not safety.
Are there allergens in Woolworths Garlic Sauce?
No specific allergens are stated, but always check for cross-contamination risks.
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