Whey protein, derived from milk whey, is a food supplement with a good reputation, particularly among body-builders and sportsmen and women in general.
However, its consumption raises questions about its potential impact on skin health, particularly in terms of the appearance of acne.
In this article, we'll explore the relationship between whey and acne in detail, drawing on the available scientific data, to provide clear answers and practical solutions for people concerned with maintaining healthy skin while supporting their sporting goals.
Can whey protein promote the appearance of acne?
Acne is a common skin condition characterized by the appearance of pimples, mainly due to excess sebum and inflammation of the sebaceous glands.
Several factors can contribute to its development, including :
- hormonal imbalances,
- genetic predisposition,
- certain food components.
A few studies have suggested a link between dairy consumption and acne, particularly in adolescents and young adults.
Milk proteins, including whey protein, are suspected of playing a role in the appearance of pimples.
However, it is important to note that these studies remain relatively few in number and not very robust. We must therefore be cautious about their conclusions.
Whey, derived from whey, is a concentrated protein powder, rich in essential amino acids which are crucial for muscle mass gain and recovery(1).
It therefore contains milk proteins and potentially lactose, which may be difficult for some athletes to tolerate. Lactose could potentially stimulate sebum production and promote inflammation of the sebaceous glands, two key factors in the onset of acne. However, more research is needed to confirm these hypotheses.
It's important to stress that it's not whey in particular that causes acne, but rather the consumption of dairy products in general. If consumed with large quantities of carbohydrates with a high glycemic index, they can cause a rapid rise in blood sugar levels, triggering a spike in insulin. This hyperinsulinemia could stimulate IGF-1 synthesis by the liver, amplifying the pro-inflammatory and acneigenic effects of this growth hormone.
However, these mechanisms still need to be confirmed and clarified by more in-depth studies.
Reaction to milk and whey protein consumption can vary from one individual to another, depending on hormone sensitivity and genetic predisposition to acne. For those with a tendency to develop pimples, it may be wise to adopt an anti-acne diet, limiting foods with a high glycemic index and favoring plant-based protein sources and/or whey isolates, which contain only traces, if any, of lactose.
Here's a table that can help you choose protein sources that limit the appearance of acne:
| Source of protein | Tendency to cause acne |
|---|---|
| Whey concentrate | High |
| Whey isolate | Low |
| Plant proteins | Low |
How to consume whey without the risk of pimples?
For people with a tendency to develop acne, it's important to choose the right whey protein to avoid breakouts. The first step is to opt for a whey isolate-based productisolate, which contains less lactose than other forms of whey protein. As we saw above, lactose is a factor which can provoke hormonal reactions and encourage the appearance of acne in certain sensitive individuals.
It's also imperative to choose high-quality whey free from additives and endocrine disruptors. Additives (sucralose, lecithin, thickeners, etc.) can disrupt the body's hormonal balance and stimulate sebum production, aggravating acne problems. To put this advice into practice, you need to pay close attention to the ingredient list of the product you wish to consume, and check that it is short and does not include any additives.
In addition, our team recommends that you choose a whey made in France, in-house by the brand, to ensure 100% traceability of each ingredient and compliance with stringent health standards.
An interesting alternative for acne sufferers is to turn to plant-based proteins, such as those derived from peas, rice or hemp. Although they are less nutritionally complete than conventional whey, and more often than not involve the use of solvents for extraction, they represent a plant-based, lactose-free option.
In terms of quantity and frequency of consumption, it is recommended not to exceed 1 to 2 whey shakers per day. Excessive consumption of protein powder can upset the body's equilibrium and encourage acne breakouts. The majority of protein intake should come from the conventional diet.
A balanced diet and a healthy lifestyle are essential to prevent acne. This includes quality sleep, optimal hydration and an anti-acne diet rich in fruit, vegetables, omega-3 fatty acids and foods with a low glycemic index. A proper skincare routine, including gentle cleansing and adequate hydration, also helps prevent pimples and maintain healthy skin.
Are there any other health risks associated with whey?
While whey protein is generally considered to be safe and beneficial to health, it is important to be aware of its possible side effects, particularly in the event of excessive or prolonged consumption.
In addition, there are a number of misconceptions about whey and its hypothetical negative impact on health, which we will address in this article.
As for its supposed harmful effect on the kidneys, no study has shown any negative impact(2), even with high protein intakes.
Another aspect to consider is the risk of allergy to milk proteins. People who are allergic (≠ lactose intolerant) to bovine proteins must absolutely avoid consuming whey, which could adversely affect their health. This situation is specific to people allergic to milk proteins, who are generally well aware of this pathological condition.
Other possible side effects include minor intestinal disturbances such as bloating, cramps or diarrhoea, in lactose-intolerant and non-lactose-intolerant people alike. These inconveniences are generally mild and temporary, and are often linked to the compounds (mainly additives) added to raw whey. With a quality isolate and no additives in the composition of the formula, you'll avoid this kind of negative impact.
In conclusion, if you are in good health and have no known allergy to milk proteins, consuming whey protein will pose no problem for your health. However, you should eat a balanced and varied diet, and not exceed the recommended protein intake.
Conclusion
In summary, although a few studies suggest a possible link between consumption of dairy products, including whey protein, and the onset of acne, scientific evidence remains limited. What's more, the reaction may vary from one individual to another, depending on sensitivity and genetic predisposition.
To minimize the risk of acne, we recommend choosing a high-quality whey isolate free from additives and endocrine disruptors, and limiting consumption to 1-2 shakers a day, as part of a balanced diet.
Overall, whey protein is considered safe and beneficial to health, provided that recommended intakes are not exceeded and there is no allergy to milk proteins. A healthy lifestyle and an appropriate skincare routine remain essential for maintaining healthy skin.
