Nutrition Label Deceptions

Performance improvements and muscular growth are contingent upon both the stimulus from training and the availability of nutritional resources to recover. Most would agree that it is important to manage what we put into our bodies if we expect to get the most from our carefully planned diets and rigorous training regimes.

Although it is generally better to stick to whole single-ingredient foods and avoid items that come in wrappers or boxes, understanding the labeling information on the foods we consume is valuable.  This knowledge will likely have an impact on your health and your body-composition if and when you choose to consume these items. First, we must distinguish the difference between two types of labels; “Supplement Facts” and “Nutrition Facts”.

According to the Food and Drug Administration (FDA), a supplement is defined as a product consumed orally that is not intended as a sole meal and contains ‘dietary ingredients’ which include [1]: · Vitamins · Minerals · Herbs or other botanicals · Amino acids · Enzymes The primary differences occur in the disclosure of sources of ‘dietary ingredients’. For example, sources cannot be listed on a “Nutrition Facts” panel but can be in a “Supplement Facts” panel. Dietary ingredients without an established recommended daily intake (RDI) must be listed in the “Supplement Facts”, but are not allowed to be listed in a “Nutrition Facts” label [1]. Additionally, due to FDA regulations, many U.S companies list BCAA’s and similar as containing ‘0’ calories – this is due to them only being obligated to add macro’s such as protein, carbs and fats to their labels. Other supplements, such as some popular pre-workouts, do not list their calorie content despite having carbohydrates such as dextrose or maltodextrin because they are considered binders or fillers rather than active ingredients. The majority of this article will be focused on nutrition labels, but it would be negligent not to briefly touch on one crucial aspect of supplement labels.

When reading a ‘proprietary blend’ on a supplement, it is important to note that the FDA only requires the total amount of the blend to be listed, though manufacturers can choose to show amounts of certain ingredients if they choose. The ingredients must be listed in order of weight, which can give you an indication of which ingredients make up the bulk of the blend and how much of the beneficial ingredients you want are actually in the products. For example, the first ingredient listed should be the most abundant ingredient included in the blend (based upon weight), the second listed ingredient should be the second most abundant etc.

Companies regularly use popular phrases or buzz words that appeal to the common consumer. The fact that you are reading this article means you are clearly a step above the average shopper, but don’t be misled by marketing phrases such as:

Finding the nutritional or supplemental quality of an item is much more than reading just the numbers found on the panel. Yes, you will want to consider the overall calories and macronutrient content, but it is equally as vital to know where those macros are coming from. Carbs from natural fiber versus artificially added sugars clearly do not have the same impact on your health. If you want your body to operate, perform, and grow optimally then these points are essential to consider next time you pick-up a packaged item. As someone who cares about their health, a reminder that single-ingredient foods are usually your best bet, though if and when you delve into the world of packaged goods and the like, pay attention to what you’re putting into your body and keep in mind the famous phrase, “you are what you eat”. Be sure to put this knowledge to good use and choose wisely in order to optimize your health, your performance, and your body-composition in your quest.