It is said that eating right is the key to getting clear skin. However, many people have noticed that they start getting acne after making protein powder a part of their diet. But is there a connection between protein powder and acne? Let’s find out.

But first, is protein powder safe to consume?

We all have some doubts before starting protein powder. Especially if you are from an Indian family, you will know that parents often look at it with suspicion.

However, experts say that it is perfectly fine to include protein powder in your diet if you choose the right product and consume it in the right amounts.

Mumbai-based nutritionist and health expert Debjani Gupta explains that protein powders are powdered forms of protein derived from plants (soyabean, peas, peanuts, rice) or milk (casein or whey protein).

“Powders may also contain other ingredients, such as added sugar, artificial flavors, thickeners, vitamins, and certain minerals,” she says.

Is it okay to consume protein powder? If you find the right protein powder, it’s fine to consume as many studies and experts believe that protein powders aren’t bad for you (but keep these red flags in mind before buying it).

For instance, Debjani tells us that when we are not able to meet our protein needs from natural sources (our food), it is best to resort to protein powders to meet the RDA (recommended daily allowance). According to the new guidelines of the Indian Council of Medical Research, a person’s daily protein intake should be 0.66 to 0.83 grams of protein per kilogram of body weight.

“Protein powder is an easy way to get more protein every day,” says Debjani. “It can be added to a shake or smoothie, mixed with water or milk, added to oatmeal for breakfast, or added to baked goods like bread or muffins.”

Why is protein intake so important?

Protein, protein, protein. If you think this term is being bandied about a lot these days, you’re not alone. But why is everyone talking about this compound, and why is it so important for your body? Let us tell you how it works.

building and repairing tissues

Protein is a fundamental component of muscles, bones, skin, and blood. It helps repair and build tissues, which is important for growth and recovery from injuries.

Research published in Journal of Sports Sciences A study published in 2011 reported that protein intake is essential for muscle repair and growth, especially after exercise.

immune function

Proteins are very important for your immune system. Antibodies that fight infections and diseases are made of proteins.

according to research Journal of Immunology (2015), adequate protein intake is important for maintaining a strong immune response.

Energy Source

Have you ever noticed that you feel a jolt of energy after drinking a protein shake?

This is because carbohydrates and fats are the primary energy sources, but proteins can also be broken down to provide energy, especially when other sources are exhausted.

Transportation and storage

Proteins help transport nutrients and other substances throughout the body. For example, a protein called hemoglobin in red blood cells carries oxygen from the lungs to the rest of the body.

maintaining pH and fluid balance

Proteins help maintain the body’s pH balance and fluid balance, and prevent conditions such as acidosis and edema.

Helpful in weight loss

Consuming protein makes you feel satiated for a longer time than any other compound source. Therefore, you eat less and it will help you lose weight faster.

But can protein powder give you acne?

By now, we know that protein is essential for your body, but according to experts, if you notice severe acne after consuming your favourite protein powder, the list of ingredients used in it is to blame.

Many people also complained on Reddit that the protein powder was causing them to have severe acne.

have a look:

Answer from experts

Rashi Tantiya, Head of the Department of Dietetics and Dietician, Metro Hospital, Faridabad, tells India Today,”Not everyone who eats protein powder gets acne. Variations in skin type, overall health and genetics may account for this discrepancy. Some plant-based protein powders, such as those derived from rice, hemp or peas, may be less likely to cause acne because they do not contain hormones or dairy proteins.”

Probably, protein powder will not have any significant effect on acne if the user follows a balanced diet and maintains a good lifestyle and skin care regimen. Rashi says that even if protein powder is consumed, acne outbreaks can be avoided with proper hydration and skin care practices.

Debjani also agrees with this. She says that consuming protein powder directly does not cause acne, but its consumption can cause skin or acne breakouts in some people whose intestines are already damaged due to various reasons.

Debjani says, “For such a sensitive gut, it is advisable to stick to plant-based proteins and start slowly with small doses. Once the gut develops tolerance and digests the protein well, increase the dosage.” If you think your protein powder is the source of your acne, Rashi also suggests trying non-dairy protein powders.

According to experts, another ingredient that can cause breakouts is the added sugar in your protein powder. So, while buying a protein powder, make sure it does not contain any added sugar.

“If you choose a sweetened protein powder, look for one that contains monk fruit, coconut sugar, or stevia. Avoid other artificial sweeteners,” says Debjani.

In short

Protein is an important macronutrient that serves as a building block for our bodies, creating cells, tissues, muscles, bones, cartilage, and skin. Remember, the first step is to make sure you get enough protein from your food. If that’s not the case, be sure to choose a protein powder that’s suited to your body type. To avoid causing acne, try plant-based powders without added sugar.