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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 Houston Texans have a big challenge in store as they look to start the season with a win against the Colts this Sunday. When these two teams met in Week 2 last year, the Colts dominated the Texans, despite losing their QB Anthony Richardson to a concussion after the first quarter.
Keeping Richardson contained on Sunday will go a long way in increasing the Texans' chances of coming home with a win. The Texans defense will have their hands full containing the Colts backs and tight ends in the passing game.
Scoring touchdowns with their wide receivers could prove difficult, as the Texans allowed the second-fewest TDs (10) to the receiver position in 2023.
Limiting running back Jonathan Taylor will also be a top priority. While the Texans had an elite defense against the run last season, they struggled with Taylor in Week 18 as he almost rushed for 200 yards.
Houston's D allowed only four carries to running backs in 2023 that went for 20 or more yards. Two of which were to Taylor in the final game of the regular season.
Finally, DeMeco Ryans and company have to find a way to get pressure on the QB. They only had one QB hit and zero sacks on Richardson and Garner Minshew the first time they faced off last year.
On offense, the Texans have two big x-factors to watch for on Sunday. The offensive line that suited up to play the Colts in Week 2 last season is completely different from this year.
The o-line was ravaged with injuries to start the 2023 campaign, so we expect a big jump in productivity in the trenches this year.
Another big addition in 2024 is the presence of running back Joe Mixon. The running game only produced 2 yards per rush in Week 2 against Indy last year, so there's clearly room for improvement.
Be sure to watch the video above for our in-depth preview of Texans-Colts!
And catch Texans on Tap (a Texans podcast) live on our SportsMapTexans YouTube channel following every game this season!