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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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Houston rallies to beat Duke and advance to face Florida for NCAA title
Apr 5, 2025, 11:08 pm
A week into the 2025 season, the Houston Astros are already giving fans plenty to talk about—and not all of it is bad. While the offense continues to sputter, particularly at the top of the order, the pitching staff is showing flashes of what could be a defining strength of the team. Let’s break down some early season observations following their latest series opening win against the Minnesota Twins.
Top of the lineup falling flat
The Astros’ biggest issue right now is at the plate. In the series opener against the Twins, the top three hitters in the lineup went a combined 0-for-12 with eight strikeouts. Jose Altuve, usually a stabilizing presence, struck out five times in that game, the first five-strikeout performance of his career. With Kyle Tucker and Alex Bregman gone, there’s even less margin for error when stars like Yordan Alvarez go cold. His early-season slump has only magnified the absence of the team’s former offensive anchors.
Chas McCormick also looks completely out of sync at the plate, continuing a troubling trend from the opening series. Meanwhile, Cam Smith is struggling to stay competitive in at-bats, often falling behind in the count after watching fastballs go by for strikes.
One bright spot: Mauricio Dubón finally picked up his first hit of the season against the Twins, showing signs of life.
Hunter Brown is a dude
On the mound, however, Hunter Brown looks every bit like the breakout arm Houston needs. Despite a couple of mistakes—most notably a hanging breaking ball that Matt Wallner turned into a triple—Brown dominated overall. His two-seam fastball produced soft contact all day, with Twins hitters averaging just 62 mph exit velocity. Broken bats and routine grounders were the theme, and Brown even flashed some defensive flair with a slick bare-handed play to first.
Still, Brown can refine his pitch sequencing. Willi Castro jumped on a first-pitch changeup for a hit—an example of how Brown might be better served by establishing his elite velocity before mixing in off-speed.
Bullpen bright spots and smarter pitching
The bullpen continues to be a strength. Bryan King once again delivered a solid inning in relief, and Bryan Abreu made an important adjustment by leaning on his fastball early in his outing, throwing seven straight to start the inning. He has the velocity to overpower hitters and should continue trusting it.
New blood
Manager Joe Espada also made a smart call by starting Brendan Rodgers in cold conditions. Rodgers, with experience playing in Colorado’s thin air and chilly Aprils, responded with a key hit—albeit a bit of a lucky one, aided by a balk that brought the infield in. Still, his presence in the lineup could bring some much-needed consistency, and he deserves regular at-bats. His power was on display when he hit a clutch double, driving in Victor Caratini and extending Houston's lead against the Twins.
Other notes and areas to improve
- Christian Walker finally launched his first home run of the season after a rough game against the Giants. His struggles have largely come against curveballs, so it’s no surprise he found success against Joe Ryan, a pitcher who doesn’t feature one in his arsenal.
- Base stealing continues to be a glaring weakness defensively for the Astros. Opponents are taking extra bases far too easily—a problem that could become costly in close games if not addressed.
Big picture
Yes, the offense looks rough—and yes, there are real concerns about depth and consistency. But the early returns from the pitching staff, especially from Hunter Brown and the bullpen, offer reason for optimism. If the top of the lineup finds its rhythm and the Astros start cleaning up their defensive execution, this team still has the tools to win the AL West.
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