A study involving teenage athletes found that whey protein triggered acne lesions in them, and they diminished once the drink was discontinued (3). However, further studies are required to determine the exact mechanism. In another study, researchers observed that whey protein could enhance insulin levels or insulin-like growth factor 1 (IGF-1) and aggravate acne in healthy men (4). In a study involving 30 patients, researchers found that females were prone to develop acne after taking whey protein. They also concluded that whey protein could trigger acne in people with no active lesions and no family history of acne (5).
Even though further studies are required to determine the exact mechanism and link, we cannot deny that whey protein aggravates and triggers acne. Let’s explore the possible reasons and mechanisms in the next section.
How Whey Protein May Trigger Acne: The Mechanism
Dairy products (including whey protein) spike up blood sugar levels and produce insulin and insulin-like growth factor (IGF-1) in your body. IGF-1 is the factor that is thought to accelerate muscle growth and trigger acne. Milk has a low glycemic index (GI), but it also triggers the release of comedogenic hormones like progesterone, estrogen, androgen precursors, and 5-alpha-reductase steroids. This hormone imbalance increases excess sebum production, abnormal keratinization, and bacterial proliferation, causing acne (5), (6), (7). Most of us consume whey protein either with our food, smoothies, or water. The ingredients you add to your protein powder also make a difference. Scroll down to know more!
Ingredients To Avoid In Your Protein Shakes
What you mix in your protein shake may also play a key role in acne. Adding milk, especially skim milk, may double the risk of acne. Manufacturers often add whey protein to skim milk to maintain its consistency. Moreover, compared to regular and full-fat milk, skim milk increases the risk of comedogenesis (formation of comedones due to clogged pores) (8), (9). Hence, avoid preparing your protein shakes with skimmed milk. It is best to avoid any foods that may trigger acne. However, it may not always be possible if you are into athletics. Here are a few ways to prevent and manage breakouts caused by whey proteins.
How To Prevent Acne Breakouts Caused By Whey Protein
You may check out vegan proteins instead of whey protein. Here are a few alternatives you may try to minimize the acne lesions without affecting your muscle-building goals.
Whey Protein Alternatives
The best alternatives for whey protein include:
Pea protein powder Soy protein powder Egg white protein powder Brown rice protein powder
Other than these protein powders, nuts, lentils, and oily fish are good protein sources. Plant-based protein powders are easier to digest than whey protein. However, before buying, check the product to ensure they contain minimally processed ingredients. How long does whey protein acne take to go away? Whey protein acne takes approximately 2 -3 months to clear out completely. However, the time period varies from person to person. Is whey protein good for the skin? Yes, whey protein is good for the skin. Its amino acids and collagen help maintain skin elasticity and firmness. Is it safe to take whey protein every day? Yes, whey protein is safe for daily consumption for most people. However, limiting the quantity to 1-2 scoops is generally advised.
