Protein shakes are a convenient post-workout snack or a quick on-the-go meal whenever you are too busy to stop and eat. However, having a protein shake on a regular basis could contribute to your skin problems and give you pimples and zits. You may be able to improve your acne and skin health by cutting out protein shakes..
Protein Shake
Protein shakes are usually dairy-based and may contain milk, skim-milk powder or yogurt as well as whey-protein powder. One of the reason protein shakes are often used for post-workout nutrition is because of their ability to raise your insulin levels to stimulate the repletion of your glycogen stores and the repair of your muscle fibers. However, this ability of some dairy products to raise your insulin levels could also be giving you acne and skin problems. Soy-based protein shakes do not appear to have the same acne-promoting effect, but studies on the subject are lacking.
Hyperinsulinemia
Insulin, released by the pancreas, is secreted in larger amounts when you eat high-glycemic carbohydrates. These include sugar, bread, white potato, rice and desserts, as well as some dairy products. It is the protein found in dairy products -- either casein or whey -- that has the ability to raise insulin, according to the 2005 issue of "The British Journal of Nutrition." Milk, yogurt, cheese and whey-protein powder contain one or both of these proteins and can raise your insulin levels, while butter and cream only contain traces of protein and do not have this effect. By increasing your insulin levels, dairy-based protein shakes trigger a cascade of hormones, including IGF-1. These hormones can interfere with your sebum production, obstruct your pores and promote inflammation and the growth of bacteria associated with acne, as explained in the 2003 issue of "Comparative Biochemistry and Physiology."
Whey and Insulin
The main driver of high insulin levels usually is your carbohydrate intake. However, many studies, including one published in the February 2005 issue of "The British Journal of Nutrition," shows that the amount of insulin your pancreas release when eating dairy is a lot greater than what would be expected, considering the low carbohydrate content of these foods. The researchers attribute this insulin-stimulating properties of dairy to the proteins found in dairy products, which are found in especially high concentrations in whey-protein powder and dairy-based protein shakes.
Post-Workout Snacks
To get the benefit of a post-workout snack without causing or worsening your acne, trade your dairy-based protein shake for a snack that provides low-glycemic carbohydrates and nondairy protein. For example, you could have an apple with a handful of nuts, such as almonds or walnuts, a banana spread with peanut butter or hard-boiled eggs with a bowl of strawberries. A baked sweet potato with some chicken, fish or meat is another good post-workout snack that will help you keep your insulin from rising too high.
References
- "British Journal of Nutrition"; Dissociation of the Glycaemic and Insulinaemic Responses to Whole and Skimmed Milk; Garrett Hoyt, et al.; February 2005
- "Comparative Biochemistry and Physiology"; Hyperinsulinemic Diseases of Civilization: More Than Just Syndrome X; Loren Cordain, et al.; 2003
- USDA National Nutrient Database: Nutrient Data Laboratory
Member Comments