Woolworths Sweet & Sticky Pork Loin Ribs
- Meal
- Checked
- Grade C
Sweet & Sticky Pork Loin Ribs by Woolworths has 80 kcal, 6 g carbs, 4.6 g protein and 3.8 g fat per serving (Per 40 g serving).
Woolworths Sweet & Sticky Pork Loin Ribs are parcooked ribs in a sweet marinade, designed for grilling. Each 40 g serving provides 80.1 kcal, 4.6 g protein, and 6 g carbohydrates, making them a moderate protein source with a sweet flavor profile. These ribs are suitable for athletes seeking a protein boost post-training but are not ideal for pre-race or during-race nutrition due to their high fat content and slow gastric emptying. The sweet marinade contributes to a higher glycemic load, which could cause blood sugar fluctuations if consumed in large quantities. The sodium content per serving (214 mg) is significant, potentially aiding in sodium replenishment post-exercise but may be excessive for those monitoring sodium intake. Overall, these ribs are better suited for recovery or as part of a balanced meal rather than a primary endurance fuel source.
- Moderate protein content
- Sweet flavor for palatability
- High sodium for post-exercise
On the label per serving, Per 40 g serving
| Energy | 335 kJ |
|---|---|
| Calories | 80 kcal |
| Carbs | 6.0 g |
| Sugar | 4.5 g |
| Fibre | 1.4 g |
| Protein | 4.6 g |
| Fat | 3.8 g |
| Saturated fat | 1.6 g |
| Cholesterol | 20 mg |
| Sodium | 214 mg |
The numbers that matter on a training day
For endurance who it suits
While these ribs provide a moderate amount of protein and sodium, their high fat content and slow digestion make them unsuitable for pre-race or during-race consumption. They are best used as a post-exercise meal component, where their savory and sweet flavors can be enjoyed without impacting performance.
These ribs are for endurance athletes seeking a flavorful protein source post-exercise. They are suitable for those who enjoy savory, sweet flavors and need to replenish sodium levels after intense training sessions. However, athletes with sodium restrictions or those looking for quick-digesting carbs should consider alternatives.
Ideal for post-training meals or as part of a recovery dinner. Not recommended for use during long runs or rides due to high fat content and slow digestion.
- Provides moderate protein per serving
- High sodium content aids post-exercise
- Sweet flavor enhances palatability
- Convenient for grilling and quick meals
- High fat content slows digestion
- Not suitable for pre-race or during-race
- Potential for blood sugar spikes
- Excessive sodium for some athletes
- High sodium content may impact blood pressure
- Potential for GI distress during exercise
Fuelling science in short
Not recommended during workouts due to high fat content and slow gastric emptying, which can cause gastrointestinal discomfort.
The ribs have a moderate glycemic impact due to the sugar content in the marinade. They may cause blood sugar spikes if consumed in large quantities, impacting energy stability.
Each serving contains 214 mg of sodium, which is beneficial for replenishing losses post-exercise but may be excessive if consumed in large quantities.
- Total carbs
- 6 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayCAUTION
The ribs are unsuitable for pre-race and during-race due to high fat content and slow digestion, which can impair performance and cause GI distress. They are suitable for recovery when paired with carbs and fluids, aiding in protein intake and sodium replenishment. However, the high sodium content requires caution for everyday training.
NOT RECOMMENDED for pre-race use because the high fat content and slow gastric emptying can hinder performance and cause gastrointestinal discomfort.
NOT RECOMMENDED during racing because the high fat and protein content can slow digestion and lead to gastrointestinal distress.
USE for recovery as part of a balanced meal. Pair with a carbohydrate source to aid glycogen resynthesis and a hydrating beverage to support rehydration.
- Pair with a leafy green salad for fiber
- Combine with a low-sodium carb source
- Serve with a hydrating beverage post-exercise
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and general physiological principles rather than specific endurance studies.
With 15 g of carbohydrates per 100 g, these ribs have a moderate carb density. However, the serving size of 40 g only provides 6 g of carbs, making them inefficient for carb loading. To meet a 600 g daily carb target, an athlete would need to consume an impractical amount of servings, leading to excessive fat and sodium intake. Therefore, they are unsuitable for carb loading due to their low volume/satiety efficiency and high fat content.
The ribs' high fat content slows gastric emptying, delaying nutrient absorption. Carbohydrates from the sweet marinade are absorbed via SGLT1 and GLUT5 transporters, but the presence of fats can impede this process. The protein content is digested into amino acids, absorbed in the small intestine. The slow digestion and high sodium may cause bloating and discomfort if consumed before or during exercise.
These ribs provide protein (4.6 g per serving) and sodium (214 mg per serving), aiding muscle repair and electrolyte replenishment post-exercise. However, the low carbohydrate content limits their role in glycogen resynthesis, necessitating additional carb sources to meet the 1.0-1.2 g/kg/h target for optimal recovery. They are best used as part of a balanced recovery meal.
The high fat content can slow gastric emptying, leading to potential GI distress if consumed close to exercise. The sweet marinade's sugar content may cause dental erosion with frequent consumption. The sodium levels are high, potentially leading to excessive intake if not monitored. Athletes with hypertension or those on a low-sodium diet should exercise caution.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid during intense exercise sessions to prevent GI distress.
- Not suitable for athletes with sodium restrictions or hypertension.
- High sodium intake can exacerbate hypertension in sensitive individuals.
- Excessive fat content may lead to delayed gastric emptying and GI discomfort.
- Sugar content in marinade can contribute to dental erosion.
- High fat and protein may not meet quick energy needs during exercise.
Questions about Sweet & Sticky Pork Loin Ribs
How many carbs are in Sweet & Sticky Pork Loin Ribs by Woolworths?
6 g of carbs per serving (Per 40 g serving), with 80 kcal and 4.6 g protein.
Can I eat these ribs before a race?
No, the high fat content and slow digestion make them unsuitable for pre-race consumption.
Are these ribs good for recovery?
Yes, they provide protein and sodium, beneficial for recovery when paired with carbs and fluids.
How should I prepare these ribs?
Grill the ribs to enhance flavor and texture, ensuring they remain tender.
What are the sodium levels like?
Each serving contains 214 mg of sodium, suitable for post-exercise replenishment but high for regular consumption.
Are these ribs suitable for gut training?
No, the high fat content and slow digestion are not ideal for gut training protocols.
What are alternatives for during-race nutrition?
Opt for easily digestible carb sources like gels or chews, which provide quick energy without GI distress.
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