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 Houston Astros are looking to avoid an unexpected sweep Wednesday night as they wrap up their three-game set against the Cleveland Guardians at Daikin Park.
Winners of six of their last ten despite back-to-back losses, the Astros (55-37) turn to left-hander Brandon Walter (1-1, 4.15 ERA) to steady the ship and salvage the finale. Walter has been reliable in his recent outings, and he’ll face a Guardians lineup that has struggled to string together hits, batting just .204 over their last 10 games.
Cleveland (42-48) entered the series on a 10-game losing streak, but now has a chance to sweep the AL West leaders and take the season series. Slade Cecconi (3-4, 3.56 ERA) gets the start for the Guardians. The 26-year-old righty has kept his ERA under 4.00 this year and will look to neutralize a Houston offense that leads the American League in batting average at .260 and is hitting .295 over the last 10 games.
All eyes remain on Jose Altuve, who has driven in 16 runs and slugged four homers over his last 10 games. He’s been the heartbeat of the Houston offense, while Isaac Paredes continues to deliver steady power at the top of the lineup. The Astros have scored five or more runs in eight of their last ten games, but the bullpen faltered late in both of the first two games of this series.
Cleveland counters with the steady presence of Carlos Santana and the always-dangerous Jose Ramirez. Though Ramirez is just 6-for-38 in his last 10 games, he’s delivered key home runs in the series and remains the Guardians’ biggest threat.
With the season series now 3-2 in favor of Cleveland, Wednesday’s matchup carries added weight for the Astros as they look to regroup and avoid letting momentum slip further. First pitch is set for 8:10 p.m. ET.
BETMGM SPORTSBOOK LINE: Astros -144, Guardians +121; over/under is 8 runs
Astros lineup for the finale
What stands out? First off, Jake Meyers returns to the lineup after missing a couple of games with a calf issue. With Meyers back in the two-spot, Cam Smith returns to hitting cleanup. Caratini is playing first base again and hitting fifth, followed by Yainer Diaz (C), Cooper Hummel (DH), Taylor Trammell (LF), and Mauricio Dubon (SS).
Image via: MLB.com/Screenshot.
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