Understanding the label on your protein powder is the key to picking the right one. Some products make you believe you are getting more protein than you are based on how they the serving sizes. With a little math you can make sure you know what you are getting. Listed below are the keys to reading a nutritional label on protein powders and shakes.
Amount per Serving of Protein
It is important to check the grams of protein per serving. Not all proteins follow the same guidelines so you may have to compare. Also, look at the size of the servings and total calories. I always look at how many grams of protein am I getting for hundred calories. With some simple math this can put all the protein powders on an even playing field.
You want to look at with the grams serving size and servings per container. Make sure you understand how much actual protein in grams are you getting with each protein powder.
Order of Ingredients on Label
This is not the vitamins and minerals. This is where they list the actual ingredients that are in the product. By law the order has to be from highest quantity to lowest. You want to look at the quality of proteins and which ones rank first. Good whey proteins are ultrafiltered and contain the microfractions of real protein in food like alpha lactalbumin, beta lactoglobulin, lactoferrin, and glycomacropeptides.
You also need to look for fillers in the ingredients. Cheaper protein typically add fillers so you get a 5 pound tub for less though you are getting less high quality protein than other products.
How is the Manufacturer
At the bottom of any label you will see words like distributed by or manufactured by than a certain company. This lets you know if the brand of the protein powder is the same as the manufacturer. Many products are made at certain manufacturing centers and then different brands put their labels on. This is typically how lower cost proteins are able to be made. You have to decide if that is important to you or not.