Reading a Supplement Label Properly

The front of a tub is advertising. The back is the product. Four checks will tell you almost everything you need to know, and none of them takes more than a few seconds once you know where to look.

First, the serving size. A protein claiming thirty grams per serving is unremarkable if the serving is two scoops, and two scoops means the tub lasts half as long as the one beside it. Work out the price per thirty grams of protein rather than the price per tub.

Second, proprietary blends. A blend lists its ingredients in order but not their amounts, so a gram of the expensive one and forty of the cheap filler look identical on the label. Nothing legitimate needs hiding. If the doses are not printed, assume they are low.

Third, the amino acid profile, if one is given. Amino spiking means padding the protein count with cheap free-form aminos such as glycine or taurine, which register as protein in the standard test but do nothing for muscle. A full profile with leucine printed at two to three grams per serving is a good sign.

Fourth, third-party testing. A batch-tested certification costs the manufacturer money and tells you the tub contains what the label says. For anyone competing under drug testing it is not optional.