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Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com. Follow her on Twitter @jovanabernathy. Instagram @TourismGymHtx. Facebook @TourismGymHtx
After writing last week's article about supplements, the subject of protein powder came up. I have been asked many times, which is the best protein powder. Many people, especially those who are aspiring runners, think they are only for muscle heads. The truth is is that they really help people with busy lifestyles to get the nutrition they need to get to their goal. Here are a few extra guidelines on choosing your go-to protein shake.
Whey protein
Whey protein is known for its fast absorption making it ideal for weight and strength training. It makes a quick meal on the go or right before a workout. It provides enough energy to get you through a hard workout. It is great for after your workout. It will give you energy to get you to the next meal without the shakes. Most powders are comprised of 85% lean protein that is derived from milk with low fat content and carbs.
Hint: Do not take right before a run. Running and strength training are different workouts. It will wreck your run. If you must, wait 1 hour before running. A light protein bar like a Lara Bar is best for a quick run.
Casein protein
Casein protein, also derived from milk, is best known for slow absorption making it a great option before a long run. It will not make you nauseous and will get you through the workout. Another benefit to casein protein is because it absorbs slowly (about 3-4 hours for your body to absorb it), it is great for a before bedtime snack. In fact, it will ensure that your muscles are getting fed continually. You will not wake up famished and you will not wake up with bloating.
Hint: To make sure your are staying faithful to your diet, schedule 1 scoop with a small apple for your midday snack and 1 scoop around 9pm after dinner to curb your munchies.
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Plant protein
With the studies being done on animal protein causing cancer and other health issues, society is moving away from animal proteins. For people who are vegetarian and vegan, many types of protein powders that have been proven as just as affective as protein powders derived from milk. Vegan protein powders can be derived from brown rice, pea, nuts, hemp, and chia. After using one brand, I found that it was great to have before a run and did not make me nauseous and it also tasted great. These are a great option for anyone even if you are a carnivore.
Hint: Choose a protein powder that combines different sources of protein for the complete package of amino acids.
The conversation about protein powder is a long one. Finding out which one is best for you is really up to you. Even with best of guidance, you still must decide for yourself. I suggest you get to trying some brands to find your favorite. It would be best to get a trial size or the smallest size just in case you do not like it. Make sure that you try it before your different types of workouts to see how you fare. Happy tasting!
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The Astros didn’t leave Seattle with a series win, but they may have gained something just as important: a reminder that resilience still runs deep in this group.
After a grueling extra-inning loss on Saturday, one that included the loss of Isaac Paredes to a hamstring injury, Houston regrouped on Sunday and hammered the Mariners 11-3. Christian Walker provided the turning point with a much-needed go-ahead home run in the sixth inning, while Taylor Trammell added a two-run double and a solo shot of his own. With Chas McCormick back from the injured list but still finding his footing, Trammell is quickly making his case as the best option in center field moving forward.
Manager Joe Espada continues to juggle a lineup that’s been in constant flux. Rookie Cam Smith, who had a clutch two-run double in Sunday’s win, has struggled as of late, going just 2-for his last 24. While his ability to get hits in clutch situations has been extremely valuable, the lack of a consistent spot in the batting order may be taking its toll. Giving Smith a stable home in the cleanup spot, even temporarily, might be a helpful reset.
Then again, the cleanup role hasn’t been kind to everyone.
Last night, Christian Walker, batting 4th, went 0-4, 2 K
- Walker for the season, batting 4th: .167 BA, .498 OPS
- Both are MLB worst (min. 75 AB batting 4th, 51st of 51)
- His 210 AB batting 4th are 6th most in MLB
- He's hitting .317 w/ .887 OPS when batting anywhere but 4th
— Adam Wexler (@AdamJWexler) July 19, 2025
Walker has been markedly less effective when hitting fourth this season, a trend that continues despite his strong Sunday performance. Sometimes, the data is clear: the four-hole might not be for him. He's literally been the worst cleanup option in baseball this season. Hit him fifth.
Behind the plate, Victor Caratini continues to impress, while Yainer Diaz is back in a cold stretch. Since the break, Diaz is just 1-for-14, raising questions about his timing and confidence as the summer grind deepens.
On the mound, the biggest developments are happening off the field. Cristian Javier and Spencer Arrighetti both completed three-inning rehab outings with Double-A Corpus Christi, while Luis Garcia threw two innings in a rehab start with Low-A Fayetteville. The trio’s return could mark a major turning point for the Astros, especially as Lance McCullers continues to struggle in his own comeback. McCullers lasted just 2 2/3 innings in Saturday’s loss, allowing four runs and showing little of the form that once made him one of the rotation’s anchors.
There’s been hesitancy to replace McCullers with someone like Arrighetti while he’s still building back arm strength, but the argument grows thinner each time McCullers falters. If healthy, even a three- or four-inning version of Javier or Arrighetti could give Houston more consistency at the back of the rotation.
Despite the weekend loss, the Astros still hold one of the best offenses in baseball, second in batting average, 12th in OPS, and 11th in slugging. The pitching staff remains stout, ranking sixth in ERA and second in WHIP. This team is far from unraveling.
With reinforcements on the way and a lineup that’s still capable of putting up crooked numbers, the Astros aren’t panicking. If anything, Sunday’s blowout win showed they’re ready to weather whatever’s next.
There's so much more to get to! Don't miss the video below as we examine the topics above and much, much more!
The MLB season is finally upon us! Join Brandon Strange, Josh Jordan, and Charlie Pallilo for the Stone Cold ‘Stros podcast which drops each Monday afternoon, with an additional episode now on Thursday.
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