Drinking a protein-powder shake is a convenient way to meet your muscle-building needs. But not all products are created equal. To help you pick the right powder, we asked nutritionist Dr Mike Roussell, to decode a protein label.
Related: Add This Protein-Packed Chicken Burger To Your Recipe Book
1/Total fat – Choose a powder that has three grams or less. The healthy fats you want in your diet shouldn’t sit on a shelf for up to two years.
2/Carbs – The carbs in most protein powders are glucose or some version of corn syrup, and add no nutritional value. Pick a powder that comes in under five grams.
3/Protein – One scoop of protein powder should contain at least 20 to 25 grams of protein. Anything less is a red flag that your powder contains too many fillers.
Related: 6 Supplement Ingredients That Will Help You Reach Your Personal Goals
4/Whey Isolate vs. Concentrate – Isolate goes through a more extensive process to remove fat and lactose. If the powder is pricey, make sure whey protein isolate is the first ingredient.
5/Dipotassium Phosphate And Lecithin – These additives help ensure that your drink mixes up smoothly so you don’t end up with curdled chunks.
6/Tri-Calcium Phosphate – Sometimes used for bone implants, it’s added to protein powder to prevent it from caking when liquid is added.
7/Polydextrose – This compound can be listed as fibre on food labels, but no one knows if it has the same benefits of naturally occurring dietary fibre.
Related: 5 Sources of Fibre You Should Be Eating Right Now
8/Cellulose Gum – If your shake tastes thick and creamy, you can thank this additive. Other ingredients that create the same effect include carrageenan, guar gum, xanthan gum and pectin.
9/Sucralose – A zero-kilojoules sweetener made from sugar. Sweetener, anyone?
10/Papain And Bromelain – Does protein give you stomach distress? These two ingredients are enzymes derived from papaya and pineapple that should help aid digestion.
