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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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The next few weeks could be Houston’s biggest test yet. Composite Getty Image.

Winning consecutive series over last place teams does not mean all is well again in Astroworld, but taking five of seven games from the Orioles and Rockies stopped the bleeding which saw the Astros stumble through an awful 14-23 stretch. The regular season is now in its final month, the Astros are in the middle of three different playoff races. The high-end goal is finishing with one of the two best records in the American League to secure a bye past the two out of three lightning round Major League Baseball calls the Wild Card Series. Entering the holiday weekend the Astros sit four games behind the Toronto Blue Jays, three and a half back of the Detroit Tigers. If the Astros can’t overtake either the Jays or Tigers, they at least want to hold off Seattle to win the American League West. Winning the division for an eighth consecutive full season would be its own accomplishment, for the postseason it would at least assure the Astros of homefield advantage in a best-of-three. The race the Astros hope to need to pay little attention to is holding off Kansas City for the final wild card spot. That would be necessary should the Astros lose out on the division title to the Mariners, and finish behind both the second and third place finishers in the AL East in the wild card race, presently the Red Sox and Yankees. The M’s, Bosox, and Yanks all finishing ahead of the Astros is a clear possibility. The good news on that front is the Astros holding a five game lead over the Royals with 28 games to go, though Kansas City does win the tiebreaker should it come to that. The Astros have a significantly easier closing schedule than do the Royals. The Astros have just six games left against teams that would currently qualify for the postseason. The Royals have 12. So to miss the playoffs entirely the Astros basically have to fold, and/or the Royals need to play four weeks of spectacular baseball.

Yordan Alvarez’s looooong awaited return is a big boost to the lineup. Even if he isn't peak Yordan, his presence matters. His missile of a home run to centerfield was the wow moment of his return series, but Alvarez drawing five walks in nine plate appearances speaks to what opponents think of him. Still, offense remains an Astro struggle all too often. The Rockies have the worst pitching staff in MLB. The Astros managed nine runs in three games against it. At least that was enough to win two out of three. 67 times this season the Astros have scored three or fewer runs, equaling their three or fewer total of the entire 2024 season. For a good while this year the Astros were winning an amazing percentage of their games where the offense did little. At one point the Astros were 19-27 when scoring three or fewer, which was stunning success and as I wrote at the time, wholly unsustainable. Since then, the Astros have lost 20 of the last 21 games in which they failed to score four.

Christian Walker’s power surge has been a boon, of late helping offset Jose Altuve’s slump (just 10 hits in his last 60 at bats heading into the Angels series) and Carlos Correa’s lack of thump (just two extra base hits and a sub-.700 OPS over his last 15 games). Over 46 games played from July 1 through Thursday, Walker has been very good hitting .279 with an .859 OPS. That doesn't undo his being wretched through June, but credit where credit is due.

Alvarez is the big bopper (remember the ex-Astro who had that nickname?) addition to Joe Espada's lineup cards, but Jake Meyers could be a lower key big return as well next week. To call Chas McCormick and Jacob Melton poor offensive players this season would be an understatement along the lines of saying Yao Ming is above average in height. When Meyers blew out his right calf it short-circuited what was his breakout big league season. Even if Meyers can't regain that form, by accident he'll still be better than what McCormick and Melton have provided.

After finishing up with the Angels on Labor Day, the Astros get the Yankees for three big games at Daikin Park starting Tuesday. Hunter Brown starting Sunday means he will not pitch against the Yankees. That's not a mistake, it's just how the rotation falls. It will be a mistake if the Astros' brain trust doesn't properly map out starting pitching ahead of the massive matchups against the Mariners September 19, 20, 21 and make sure both Brown and Framber Valdez start games in that series. After this homestand wraps, the Astro have only six home games remaining versus 15 on the road.

Oh yeah. Glenn Davis was "The Big Bopper."

For Astro-centric conversation, join Brandon Strange, Josh Jordan, and me for the Stone Cold ‘Stros podcast which drops each Monday afternoon, with an additional episode now on Thursday. Click here to catch!

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