If you think your protein shake is “sugar-free,” look again. Many commercial powders in India use maltodextrin or dextrose, both fast-digesting carbs that spike insulin. When insulin surges, it triggers inflammation and oxidative stress, which can worsen pigmentation and dullness.
A 2021 report in the Indian Journal of Dermatology showed that chronic inflammation and insulin resistance are linked to increased melanin activity, leading to uneven skin tone and slow healing of acne marks.
Additionally, synthetic thickeners, preservatives, and flavour enhancers in these shakes can irritate sensitive skin types. If your skin feels itchy or congested after your workout routine, your protein supplement might be the culprit.
Switch to simpler formulas with minimal ingredients, and check labels carefully. Even better, rotate between natural protein sources like dals, paneer, sprouts, and seeds, and reserve powders for occasional use.
So, how much protein is too much?
The recommended intake for most adults is about 0.8 to 1 gram of protein per kilogram of body weight. For those training regularly, it can go up to 1.2–1.6 grams. But many gym enthusiasts overdo it, sometimes consuming double the requirement through powders alone.
Too much protein can strain your kidneys, dehydrate your skin, and upset your gut microbiome. It’s better to distribute your intake throughout the day, combining real food sources with moderate supplementation.
