Woolworths Ginger & Garlic Paste
- Other
- Checked
- Grade C
Ginger & Garlic Paste by Woolworths has 12 kcal, 2 g carbs, 0.6 g protein and 0 g fat per serving (Per 25 g serving).
Woolworths Ginger & Garlic Paste is a culinary ingredient designed to enhance the flavor of dishes like marinades, soups, and stir-fries. It is primarily composed of ginger and garlic, with added salt for preservation. Each 25 g serving provides 12.4 kcal, 2 g of carbohydrates, and 193 mg of sodium. While it offers minimal calories and carbohydrates, its high sodium content can be beneficial for athletes needing to replenish sodium lost through sweat during extended endurance activities. However, due to its low carbohydrate and protein content, it is not suitable as a direct energy source or recovery food. This paste is best used to add flavor to meals consumed during training phases rather than as a primary fuel source during or after exercise.
- Enhances meal flavor for variety
- High sodium supports sweat loss
- Low calorie, easy to incorporate
On the label per serving, Per 25 g serving
| Energy | 52 kJ |
|---|---|
| Calories | 12 kcal |
| Carbs | 2.0 g |
| Sugar | 0.5 g |
| Fibre | 0.6 g |
| Protein | 0.6 g |
| Fat | 0.0 g |
| Saturated fat | 0.0 g |
| Sodium | 193 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Ginger & Garlic Paste is a flavorful addition to meals but not a direct fuel source for endurance activities. Its high sodium content can aid in electrolyte balance, but its low carbohydrate and protein content make it unsuitable for energy provision or recovery. Use it to enhance meal enjoyment during training phases.
This paste is suitable for endurance athletes looking to add flavor to their meals without significantly altering their macronutrient intake. It's particularly useful for those who need to increase sodium intake due to heavy sweating in long-duration events. However, it is not a primary energy or recovery source.
Ideal for use in meals consumed during training periods or after workouts, where flavor enhancement is desired without impacting macronutrient balance.
- Enhances flavor without high calorie content
- Provides sodium to support electrolyte balance
- Convenient and easy to use in cooking
- Low sugar content minimizes blood sugar spikes
- Low carbohydrate content unsuitable for fueling
- Not a source of protein for recovery
- High sodium may not suit all dietary needs
- High sodium content could be excessive for low-sweat athletes
- Potential for GI distress if consumed in large quantities
Fuelling science in short
No, not practical during workouts due to its form and low carbohydrate content.
With only 2 g of carbohydrates per serving, the glycemic impact is negligible. It does not significantly affect blood sugar levels or gastric emptying rates.
Contains 193 mg of sodium per serving, beneficial for sodium replenishment but not sufficient alone to meet hourly sweat loss needs of 300-600 mg.
- Total carbs
- 2 g
- Hourly capacity
- Not applicable due to low carb content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
The paste's low carbohydrate and protein content make it unsuitable for pre-race, during-race, or recovery use, where energy and protein needs are critical. Its high sodium content could be beneficial for sodium replenishment during everyday training, but it should be balanced with other nutrient sources.
NOT RECOMMENDED for pre-race use because it provides negligible carbohydrates and protein, and its high sodium content may lead to excessive sodium intake without concurrent fluid balance.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and is not practical for consumption in paste form during exercise.
NOT RECOMMENDED for recovery because it provides inadequate carbohydrates and protein to meet post-exercise recovery needs.
- Pair with high-carb meals for balanced energy
- Use in savory dishes to enhance flavor without extra calories
- Combine with protein-rich foods for post-exercise meals
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and general sports nutrition principles rather than direct studies on the product.
Ginger & Garlic Paste has a low carbohydrate density of 9 g per 100 g, making it unsuitable for carb loading. A 25 g serving provides only 2 g of carbohydrates, contributing minimally to a 600 g daily target for a 70 kg athlete. Achieving this target would require an impractical number of servings due to its low carb yield per serving and high sodium content, which could lead to excessive sodium intake.
The paste is primarily composed of ginger and garlic, both of which are low in carbohydrates and proteins. Its digestion involves minimal gastric emptying impact due to low osmolality and absence of fats. The carbohydrates present are absorbed via SGLT1 transporters, but given the low quantity, it has negligible impact on blood glucose levels. The sodium content is absorbed in the small intestine, aiding in electrolyte balance. No significant fermentation or FODMAP risk is associated with its use.
The paste lacks sufficient carbohydrates and protein to support post-exercise recovery. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and adequate protein for muscle protein synthesis, typically around 0.3-0.4 g/kg per meal. This paste provides neither, making it inadequate as a standalone recovery food. Its sodium content could assist in rehydration if paired with adequate fluids.
The high sodium content could pose a risk for athletes with hypertension or those on sodium-restricted diets. Its low carbohydrate content means it does not provide significant energy, potentially leading to energy deficits if relied upon. The lack of protein further limits its utility in recovery. Additionally, excessive consumption could lead to GI distress due to its concentrated flavor components.
- Do not use as a primary energy source during endurance events due to low carbohydrate content.
- Do not rely on it for recovery post-exercise due to inadequate protein and carbohydrate levels.
- Do not use if you have sodium restrictions, as high sodium content may be unsuitable.
- High sodium intake may exacerbate hypertension in sensitive individuals.
- Low carbohydrate content could lead to energy deficits if used as a primary food source.
- Lack of protein makes it unsuitable for muscle recovery post-exercise.
- Potential for GI distress if consumed in large quantities due to concentrated flavor.
Questions about Ginger & Garlic Paste
How many carbs are in Ginger & Garlic Paste by Woolworths?
2 g of carbs per serving (Per 25 g serving), with 12 kcal and 0.6 g protein.
Can this paste be used for carb loading?
No, it lacks sufficient carbohydrates to contribute meaningfully to carb loading strategies.
Is it suitable for use during endurance events?
No, the paste is not practical or beneficial for consumption during endurance events due to its low carbohydrate content.
Does it contain allergens?
The product may contain traces of milk, tree nuts, peanuts, sesame, and soy, posing a risk for those with allergies.
How does it affect recovery?
It does not aid recovery due to its negligible protein and carbohydrate content, which are essential for post-exercise recovery.
Can it be used in hot weather?
Yes, it can be used in cooking, but its high sodium content should be balanced with adequate hydration.
How should it be stored?
Store in a cool, dry place and refrigerate after opening to maintain freshness.
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