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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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Astros show signs of life in blowout win over Brewers
May 7, 2025, 3:25 pm
Houston Astros slugger Yordan Alvarez has a strained muscle at the top of his right hand, a diagnosis that instills optimism he won’t have a prolonged stay on the injured list.
The three-time All-Star went on the 10-day injured list Monday, retroactive to Saturday, and returned to Houston for an MRI that revealed the muscle strain.
“We look at it as good news,” Astros manager Joe Espada said before their Wednesday afternoon game with the Milwaukee Brewers.
Espada expressed hope that Alvarez wouldn’t have to stay on the injured list longer than the required 10 days. He also said the hand issue may have played a role in Alvarez’s slow start.
Alvarez, 27, is hitting .210 with a .306 on-base percentage, three homers and 18 RBIs in 29 games this season. He batted .308 with a .392 on-base percentage, 35 homers and 86 RBIs in 147 games last year while ranking ninth in the AL Most Valuable Player balloting.
He has posted an OPS of at least .959 and has finished 13th or higher in the MVP voting each of the last three seasons.
“Once he heals, once he gets back, I think we’ll see a more aggressive at bat and be not as cautious,” Espada said. “I think it had something to do with it, yes.”
His potential return could go a long way toward boosting an Astros lineup that hasn’t been as productive as usual this season. The Astros entered Wednesday’s action ranked 21st in the majors in runs (136) and 23rd in OPS (.676). Houston has ranked 11th or better in both those categories each of the last four seasons.