Supplements for Fitness Goals: What to Check on Creatine, Protein and Hydration Labels

When people who train ask what to buy, it usually comes down to three things: creatine, protein and hydration. None of them replaces food, sleep or a training plan. But if you use them, the label tells you whether a product is worth your money.

Creatine

Creatine monohydrate is one of the most researched sports supplements. What to check:

• The form. "Creatine monohydrate" is the form most studies use. Be cautious of blends that do not list how much creatine is in a serving.
• Grams per serving. Many studies use around 3–5 g a day after any loading phase. Our BuildMax Creatine lists 5,000 mg (5 g) of creatine monohydrate per serving.
• Servings per container. This tells you how long a tub lasts.

For loading vs. maintenance and how long a tub lasts, read BuildMax Creatine: loading phase, maintenance and how long a tub lasts.

Protein

• Grams of protein per scoop, not just the scoop size.
• The source. Whey isolate is a milk product. If you avoid dairy, look at a plant protein instead. We carry whey isolate in chocolate and vanilla, and PlantFuel plant protein.
• Added sugar and sweeteners in the Other Ingredients line.
• Allergens such as milk and soy.

Hydration powders

• Electrolytes. Check the sodium and potassium amounts per serving.
• Sugar. Some mixes are mostly sugar; others use sweeteners. Neither is wrong, but you should know which you are drinking.
• Caffeine. Make sure a hydration mix is not also an energy drink unless that is what you want.

Our HydraVive and other hydration powders list their full Supplement Facts on the product page.

One rule for all three

Follow the suggested serving on the label. Taking more than directed does not mean better results. If you take medication or have a health condition, including kidney concerns, talk with your doctor or pharmacist before starting creatine or any supplement.

I am not a pharmacist, and nothing here is medical advice. NutraWell Solutions does not offer personalized nutrition plans or coaching; we help you read the label.