What To Look For On Nutrition Labels & Why It Matters

Nutrition Labels

Knowing what to look for can make or break your gains.

We’ve all seen a file Nutrition label And you know how to read it. But companies often try to lure quick companies to us and hide information from them knowing that we may not care or even realize. But sometimes these components don’t need to be there and it doesn’t make sense to have them there. Knowing how to properly read and manage your labels will give you the skills to summon them if they try to get you to bite.

The main ingredients are calories, the three macronutrients, and the amount of sugar, depending on your goals of course. A bodybuilder, weightlifter, or any other strength athlete is always striving to put the best into their bodies as they grind, and having the right ingredients on your nutrition label is vital to success.

Let’s take a look at the nutrition labels and see what the main ingredients are. Knowing how to read it properly can ensure that you get the most out of your products and your winnings so you never get stuck.

Nutrition Labels

Label reading

We’ve all seen them and know how to read them but knowing the importance of what they contain can greatly benefit your winnings. Plus, with companies trying to lure quick companies here and there, you can call them and put only the best into your body.

  • Serving Size/Servings Per Pack

This is really yours because you want to make sure there are a reasonable amount of meals for the price you pay. Some companies will make it look like you’re getting a bargain when supplements or food items might not give you a month’s worth of servings.

Of course important for those looking to lose, manage and gain healthy weight. Knowing your calorie intake will help you track your continual demand and keep up with your continual demand to either eat more or less, depending on your goals (1).

An important macronutrient, knowing how much fat is in a product or food item is important to you, but you want it to be in smaller amounts depending on your bodybuilding goals.

You need energy and carbohydrates are this vital source (2). For those looking to cut back, you may want to limit your carb intake and knowing where to find the label is important to ensure these gains.

Essential for muscle growth (3), protein will also help with recovery and weight management, so knowing how much is in the product and working to get adequate amounts in your diet is very important.

Sodium plays a role in regulating blood pressure and helping your body hold on to water, so you should keep this in mind but not too much. Unless the number is astronomical, of course.

Fiber is essential for gut health (4) and will keep you full too, so if the product has a lot of fiber, you won’t have an unwanted craving and can better tackle your bodybuilding goals.

We all love sugar, but for those who are on a diet, or simply want to stay healthy, keeping an eye on the amount of sugar in something is what you desperately need to ensure those gains never falter.

Cholesterol is essential to many bodily functions, and like sodium, it’s not exactly a number to get attached to, but it’s good to know, especially if your doctor tells you to or just monitors your health.

Clean vegan weight loss protein powders

Protein Powders Comparison

In order to fully understand and explain it, we wanted to break down the nutrition label on two protein powders from our list of best protein powders. One is whey protein isolate and the other is a vegetable protein made with rice and pea protein. For the sake of comparison, we are going to look at some of the main ingredients and move through this nomenclature. Your protein powder should reflect all of your goals, so don’t settle for an average product.

We’ll be looking at Transparent Labs 100% Grass-Fed Whey Protein Isolate (left) and National Bodybuilding Co.

Nutrition Labels

Looking at these two labels, we can see that the serving size is an additional 10 servings of Transparent Labs on the National Bodybuilding Co. , but this is simply the prerogative of companies. Our calories are roughly the same as the amount of protein. Of course with a protein powder, looking for the largest amount of protein is what will give you the needed muscle growth and enhanced recovery. Next is a look at the amount of carbohydrates and fats. Both products have 2 grams of carbs which isn’t something crazy in the grand scheme of things, but our vegan option has 3 grams of fat compared to whey isolate with zero. While this is not the end of the world, it is something to consider and knowing where to find it is important.

Other areas that look like sugar and fiber all appear at zero, so we think these two products are great protein options. By comparing two, even if they are the same, you can start to see the important nuances and knowing how to read the label and comparing products only ensures that you will get the best in terms of results.

Check out our list of the best protein powders for great muscle building and recovery supplements!

is contained

Knowing how to read and manage Nutrition label Important because you want the best possible gains. While we all like to think that all signs are honest, sometimes companies try to pull off a sign fast and it only hurts us in the long run. By knowing what you’re looking for, you can better manage your goals and overall health and give yourself the best chance of success without being deceived by an irrational product.

Tell us what you think in the comments below. Also be sure to follow Generation Iron on Facebook, Twitterand Instagram.

* Pictures are provided by Transparent Labs, the National Bodybuilding Company, and Envato


  1. Howell, S.; et al. (2017). Calories in, calories out and macronutrient intake: hope, hype, and the science of calories. (source)
  2. Jecker, E (1994). “Carbohydrates as an energy source”. (source)
  3. Basiakos, S.; et al. (2015). Effects of protein supplementation on muscle mass, strength, aerobic and anaerobic strength in healthy adults: a systematic review. (source)
  4. Latimer, J.; et al. (2010). “Effects of dietary fiber and its components on metabolic health”. (source)

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