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После месяцев политических потрясений граждане Румынии наконец избрали нового президента. Победу одержал центрист, сторонник усиления роли ЕС и поддержки Киева, мэр Бухареста Никушор Дан. #rfe_rl https://t.co/qfqrFEv6xe
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Most Americans get plenty of protein. But that hasn’t hampered interest in this important macronutrient: In 2024, protein supplement sales in the U.S. increased by 9%, according to the market-research firm Statista.
A lot of that supplemental protein gets blitzed into shakes. But are protein shakes actually healthy?
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If you’re concerned you’re not getting enough protein, shakes offer a simple, convenient way to get more. That’s a boon especially if you don’t have a ton of time to make and eat breakfast or to prepare a refueling snack after a workout, says registered dietitian Amy Bragagnini, spokesperson for the Academy of Nutrition and Dietetics.
Consuming protein after a workout is especially important if you’re looking to build muscle, and shakes are hydrating and easy to drink in the hour or so afterward when your body is most receptive to the nutrient, according to the National Academy of Sports Medicine.
Shakes can’t replace a balanced, nutrient-dense diet, but they can supplement healthy eating habits, especially if you really do need more protein, says family physician Dr. Shannon Dowler, a board member of the American Academy of Family Physicians.
They can be especially helpful if you’re looking to gain weight safely, maybe because you’re under-nourished or going through a taxing medical treatment like chemotherapy, Dowler says.
Protein shakes don’t offer the range of other nutrients you get in a well-rounded diet. “I want to make sure [people] aren’t adding a protein shake to completely eliminate whole foods or meals,” Bragagnini says.
It’s also crucial to consider what goes into your shake. Protein powders are highly processed and not the same as getting high-protein foods in your diet. “Greek yogurt, flax seeds, chia seeds, or peanut butter [can] take the place of the protein powder,” Bragagnini says.
Plus, protein powder is also technically a dietary supplement, and supplements aren’t regulated by the U.S. Food and Drug Administration as strictly as prescription medications are. That means you’re not guaranteed to get what the label claims.
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If you’re buying a bottled protein shake, read the ingredient lists carefully. You might find these shakes are “actually just sugar-sweetened beverages that happen to have a little bit of protein in them,” Dowler says.
Some packaged shakes may have artificial sweeteners and sugar alcohols, which can make some people feel bloated and gassy, Bragagnini adds. Other ingredients, while not inherently “bad” for you, simply might not agree with you, like dairy if you’re lactose intolerant, Dowler says.
It’s also possible to get too much protein, so consider your overall intake. “You can actually damage your kidneys with too much protein if you have kidney challenges,” Dowler says. Excessive amounts of protein can also lead to constipation, headaches, and bad breath, per the Mayo Clinic.
The best way is to track your food and see how it measures up against nutrition recommendations. The official recommended daily allowance of protein is 0.8 grams per kilogram of your body weight per day, according to the American Heart Association. (To find your body weight in kilograms, divide your weight in pounds by 2.2.) But some experts recommend aiming for more like 1 gram of protein per pound of your body weight if you exercise regularly, per the National Academy of Sports Medicine.
If reaching that amount of protein feels daunting, it may be worth consulting with a doctor or registered dietitian. “They’re going to be able to analyze your calories, body mass index, and other aspects of your lifestyle, like how much you’re exercising,” Dowler says. They can then “make specific recommendations for your body and your lifestyle to hit the target of how much protein you need to get.”
To choose the most nutritious shake, keep these tips in mind:
Complement your protein powder with fresh fruits and vegetables for a range of minerals, vitamins, and electrolytes. “If you’re someone who doesn’t love eating a big handful of spinach, you can really hide it nicely in a protein shake and still make it taste good,” Dowler says.
Read More: 10 Questions to Ask Your Parents While You Still Can
In addition to experimenting with flavors, think about texture and temperature. Dowler, for example, says she prefers her protein shakes “particularly cold” and “highly puréed.” Tweak yours until you find what works best for you.
If you’re buying a bottled shake, look for one with as few ingredients as possible, Bragagnini says.
Certain organizations test supplements for quality and contaminants. Pick products with USP, NSF, or Consumer Lab marks on their labels.
In partnership with the World Bank, the Ministry of Water Resources and Irrigation of Kazakhstan has launched the second phase of a long-term initiative to restore the Northern Aral Sea. This stage aims to revive the region’s ecosystem and enhance the quality of life for local communities.
Feasibility Study Underway
Key objectives of this phase include reconstructing the Kokaral Dam and raising the sea level to 44 meters, measured using the Baltic height system. Plans also call for constructing a water control facility near the village of Amanotkel, designed to regulate water distribution within the Akshatau and Kamystybas lake systems in Kyzylorda Region’s Aral District. A technical feasibility study is expected to be completed by December 2025.
Once implemented, these measures are projected to expand the Northern Aral Sea’s surface area to 3,913 square kilometers, increasing its total water volume to 34 cubic kilometers. The full refill process is anticipated to take four to five years, based on hydrological data from the Syr Darya River basin covering the period 1913-2019.
Strategic Decisions on Dam Reconstruction
The current conservation strategy was finalized following consultations with local authorities and water management experts. Minister of Water Resources and Irrigation Nurzhan Nurzhigitov stated that the plan reflects the region’s actual hydrological conditions and was selected for its balance of timeliness and efficacy.
“We evaluated multiple implementation options. Discussions with residents and industry veterans helped guide our decision. The final plan was deemed optimal after all relevant factors were considered,” Nurzhigitov said.
Sameh Wahba, the World Bank’s Regional Director for Europe and Central Asia, underscored the project’s ecological and economic significance. He confirmed that the World Bank not only funded the feasibility study but remains committed to supporting the project through its next stages. According to Wahba, the initiative is expected to create jobs and stimulate sectors such as fisheries, agriculture, and tourism.
Progress Achieved in the First Phase
The first phase of the rescue effort has already delivered tangible benefits. Water volume in the Northern Aral Sea has risen by 42%, reaching 27 billion cubic meters, while salinity has dropped nearly fourfold. Annual fish yields have climbed to 8,000 tons. In 2024 alone, a record 2.6 billion cubic meters of water were channeled into the sea, with 1 billion cubic meters allocated for irrigation.
Beyond water volume and quality, the project aims to revitalize the Syr Darya River delta, curb salt deposition, and bolster the fishing industry. Employment opportunities and improved living conditions for local populations are also key targets.
Long-Term Threats to Water Security
The sustainability of these efforts may be challenged by regional developments. During the international conference “Water Security and Transboundary Water Use: Challenges and Solutions” in Astana, Kazakhstan’s Deputy Minister of Water Resources and Irrigation, Aslan Abdraimov, warned of the potential impact of Afghanistan’s Kosh-Tepa Canal on Central Asian water systems.
Despite the absence of a direct border between Kazakhstan and Afghanistan, Abdraimov stated that the canal could eventually reduce the flow of the Syr Darya River. “No sharp fluctuations are expected in the near term, but over time, diminished water flow is inevitable,” he noted.
A significant concern is the projected decline in Amu Darya River flow, already under pressure from widespread irrigation use in upstream regions. Since the Amu Darya feeds into the Aral Sea system, further reductions could accelerate the sea’s desiccation, endangering both ecosystems and local economies.
