헬스 보충제 때문에 여드름이 심해졌다면 단백질 보충은 어떻게 해야 할까?
Hello.
I am Seo Min-ho, the founding director of Episode Clinic.
When I treat patients who are concerned about acne, I often get asked questions like this.
“I started taking protein supplements while working out, and suddenly my acne got much worse.”
“Can protein supplements cause acne?”
To get straight to the point,
Some protein supplements can actually make acne worse.
But that doesn't mean
I can't just give up on protein supplements altogether...
In most cases, simply switching to a different type of proteincan significantly reduce breakouts.
Today is
1. The Relationship Between Protein Supplements and Acne
2. The Differences Between Whey Proteins (WPC, WPI, WPH)
3. Proteins Recommendedfor People Prone to Acne
Let me summarize these three points.
1. The Relationship Between Protein Supplements and Acne
A prime example of this problem is
This is whey protein.
Whey protein increases sebum productionthrough a series of processes in the body, which leads to acne(as explained in detail in this previous post!!)
But isn't there any source of protein as effective as health supplements...?
So, what method should we use?
2. Types of Whey Protein and Their Differences
Whey protein is also divided into three types.
1) WPC (Whey Protein Concentrate)
2) WPI (Whey Protein Isolate)
3) WPH (Whey Protein Hydrolysate)
Since the names are complicated, let's take a look at them all together.
Of these, WPC is most closely associated with acne.
1) WPC (Whey Protein Concentrate)
This isthe most basic form of whey protein.
It is made by separating the whey and then undergoing a relatively simple filtration process.
So, in addition to protein, there is also lactoseand fat
There are still some left.
The protein content is typically around 70–80%.
The advantages are
- It hasthe lowest price
- It has aslightly sweet taste, so it goes down smoothly
That is.
However, because it still contains lactose, it can cause symptoms such asabdominal bloating and diarrheaafter consumption,
Side effects may occur.
Also, from a skin care perspective,
For people prone to acne, the most problematic type is WPC.
So, if your acne has gotten worse after taking supplements,
First, it’s a good idea to check whether it’s a WPC product.
2) WPI (Whey Protein Isolate)
WPI is a protein that has been further purifiedfrom WPC.
After undergoing an additional filtering process,
Most of the lactose and fatare removed.
As a result, the protein contentrisesto 90% or higher.
So even people with lactose intolerance can enjoy it relatively easily.
Also, from a skin care perspective,
In some cases, switching from WPC to WPI can reduce acne.
So, for those of you who are concerned about your skin,
I recommend switching to WPI productsfirst.
3) WPH (Whey Protein Hydrolysate)
WPH is a form of whey protein that has beenpre -digested with enzymes.
Simply put, the protein has already been broken down into small pieces.
That's why it's absorbedthe fastest and is gentle on the stomach.
To speed up protein absorption right after a workout
It is commonly used in high-end sports supplements. (Think of it as premium gasoline for a car.)
But it's just the most expensive... It doesn't taste good(It may have a slightly bitter taste.)
3. Proteins Recommended for People Prone to Acne
If whey protein doesn't agree with you,
You might want to consider the following proteins.
1) Plant-based protein
Plant-based protein that looks healthy just by looking at it
Notable examples include pea protein, brown rice protein, and soy protein.
On the plus side, it has minimal IGF-1 stimulation, so it’s less likely to cause acne, but you shouldn’t expect it to taste good....
2) Egg protein
It is an egg white-based protein.
Egg protein in a convenient powder form
It has an excellent amino acid profile and causes minimal stimulation of IGF-1 . However, its high price is a drawback.
If you're thinking, "I don't want to skimp on protein supplements ormy health!!," then I highly recommend this.
3) Casein protein
Although this product is a bit out of style, it's another type of milk protein.
It is absorbed more slowly than whey protein and causes a smaller insulin response.
Milk contains 20% whey protein and 80% casein.
However, people who are sensitive to milk itself may develop acne.
Personally, I wouldn't really recommend it.
4) The best source of protein is natural foods★★★
Actually, you don't really need to take protein supplements,
You can get enough protein from food.
For example,
- Chicken breast (23 g per 100 g)
- Eggs (13 g per 100 g)
- Fish (23 g per 100 g)
- Tofu (8 g per 100 g)
- Greek yogurt (10 g per 100)
It's the same food.
Natural foodsare gentler on the skin than processed protein powders.
But there's one major problem: it's expensive and a hassle to make.
5. Summary
If your acne has gotten worse because of health supplements,
I recommend changing the order to the following.
1) Change from WPC to WPI
2) If you still get acne, switch to plant-based protein
3) Get your protein from natural sourceswhenever possible
If your acne suddenlygot worse after you started exercising,
Not just a simple skin problem, but
Protein supplements may cause acne, particularly whey protein.
In cases like this, simply switching to a different type of proteinis often enough to improve your skin.
Until the day we all have healthy bodies and healthy skin!!
Thank you for reading this far.