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Which protein shake is right for you?

Which protein shake is right for you?
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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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Coming off an impressive three-game sweep of the Orioles, the Astros finally look like they've turned a corner as they are only two games under .500 with the lowly Rockies coming to town for a two game set this week.

Houston's offense appears to be firing on all cylinders, and the insertion of Mauricio Dubon and Joey Loperfido in the everyday lineup seems to be paying huge dividends

Dubon has now started in fourteen straight games, and Loperfido has been in the lineup in every game since rejoining the team. Manager Joe Espada has done a nice job of riding the hot hand, and knowing when to give players a day off. Both Dubon and Lopefido should be penciled in the lineup regularly, at least until Kyle Tucker returns from injury.

Jeremy Pena is a perfect example of Espada seeing a player struggling and giving him a day off to help get him back on track. The results speak for themselves, as Pena was crushing baseballs over the weekend instead of swinging at sliders in the dirt.

And let's not forget to credit the pitching. Hunter Brown looks like a dominate top of the rotation starter, Ronel Blanco should be an All-Star, and Framber Valdez may have had his best performance of the season on Sunday.

It will be interesting to see how they navigate the starting rotation with only four healthy starters currently on the team. Justin Verlander reportedly still hasn't resumed baseball activities.

Shawn Dubin could also be an option should they need him to make a start. Hopefully, Luis Garcia will be ready to go in late July because the Astros have several pitchers that will be asked to throw more innings than ever before.

Addition by subtraction

It's hard not to notice how well the team has played with Jose Abreu out of the picture. The club is 7-2 since they parted ways with Abreu, and the squad has a much younger and more athletic feel with Loperfido and Dubon consistently playing.

While we certainly can't blame all the team's struggles on Abreu, they appear to be playing with a different energy now. Look no further than Loperfido's amazing catch in the first inning of the opener against Baltimore. That play ended up setting the tone for the entire series.

What should we expect from the red-hot 'Stros moving forward? Be sure to watch the video above to hear the full conversation!

Catch our weekly Stone Cold ‘Stros podcast. Brandon Strange, Josh Jordan, and Charlie Pallilo discuss varied Astros topics. The first post for the week generally goes up Monday afternoon (second part released Tuesday) via The SportsMap HOU YouTube channel or listen to episodes in their entirety at Apple, Spotify or wherever you get your podcasts.

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