HOW TO READ A LABEL SERIES - Part 3: Macronutrients in Your Supplements
And...Why They Matter (Especially in Protein Powders)
When it comes to supplements, macronutrients—protein, carbohydrates, and fat—are most relevant in products like protein powders. They’re not a concern in multivitamins or standalone vitamins and minerals, since those only contain micronutrients.
But for protein powders, macronutrient content provides clues about the quality of said product.
Let’s Talk Whey Protein
Whey protein should contain some carbohydrates and fat. Why? Because whey is derived from cow’s milk, which naturally contains both. Even after processing, trace amounts of lactose, fat, and minerals should remain in the final product since it's virtually impossible to get rid of all of it.
Here’s why:
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Since whey is a natural food matrix, it's nearly impossible to remove every last molecule of carbs and fats without damaging the protein itself - the protein, carbohydrates, and fats from the cow's milk are interconnected in a sophisticated structure, you can't remove one thing without damaging the other.
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Why does this matter? An abundance of the health benefits of whey are a result of this sophisticated food matrix!
To summarize, over-filtering to increase protein content strips away some of whey’s health-promoting compounds. Therefore, the presence of carbohydrates and fats in a whey protein or isolate is actually a good thing!
For Hybrid Athletes: Here’s What Actually Matters
If you're a physique athlete or prepping for a competition, you might argue that a whey isolate is more suitable due to its slightly higher protein content. But for hybrid athletes—those training across strength and endurance—the difference is negligible.
What does matter is:
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Clean ingredient lists
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No artificial flavors or fillers
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Transparent labeling
Bottom Line: Unless you're a physique competitor who needs to be incredibly meticulous with macronutrients, don’t obsess over removing every gram of fat or carb from your protein powder. Look at the overall quality of the product, which can actually be hinted at with the presence or absence of carbs and fats.
