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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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Keep an eye on Tank Dell this Sunday. Photo by Alex Bierens de Haan/Getty Images.

I remember thinking how in the world can these little frail guys survive at the NFL level? I mean, I saw Joe Theismann and Ed McCaffrey's legs snap. Drew Bledsoe got his chest caved in. Seeing 300-plus pound men cry when injured is humbling. So when a guy like Tank Dell comes along, I'm always a bit apprehensive. Especially when they come with a ton of hype.

For every eight to ten big strong players that get hurt, there's one or two little fellas that have relatively healthy careers. The comp that came to mind when looking at Tank was DeSean Jackson. Listed at 5'10 and weighing a heavy 175 pounds, Jackson was arguably the best “small guy” in NFL history. Dell being about two inches shorter and about ten pounds lighter, while also playing a similar role, is in line to be a similarly electrifying type of player. I put my assessment on the line and doubled down with my predictions on what his, and others' season totals will look like last week:

Tank Dell: 68 catches, 1,105 yards and 6 touchdowns- Dell will be a really good slot, but has some outside skills. Namely, his speed. He's more slippery than if Mick had greased that chicken before Rocky tried catching it. I could see his production going up as the season gets longer because Stroud will begin to look for him more and more as they build chemistry. Yes, I know I only have him with six scores. Keep in mind this is a run first offense. At least that's what we can deduce from looking at where it came from in San Francisco.

In his debut game last week vs the Ravens, he notched three catches for 34 yards on four targets. He was tied for third on the team in targets with Noah Brown and Mike Boone. While Robert Woods and Nico Collins were one and two in targets last week, I think Dell will ascend that list starting this week. Word came down that Noah Brown is headed to IR, meaning he'll miss at least the next four weeks. The chemistry he and fellow rookie C.J. Stroud have developed is palpable. From working out together, to attending UH games together, these two seem to have a nice bond already.

Woods is a solid vet two years removed from an ACL injury. Collins was a third rounder with size who hasn't done a whole lot. Dell is easily the most exciting option at receiver this team has. John Metchie III was expected to be the next guy up. Unfortunately, cancer had him take a backseat, until now. Metchie is back at practice this week, so a debut is imminent. He could potentially challenge for more playing time, but it may take him some time to get used to things and get going again.

As far as my statistical prediction for his season, he only needs to average four catches for 67 yards per game, and get a touchdown every two to three games for the remainder of the season. Given Brown being out the next few games, Metchie not quite being up to speed, Woods being an older player on a short-term deal, and Collins not really being what everyone thought he could be, it leaves things wide open for Dell to step up.

Playmakers come in all shapes and sizes. Levon Kirkland was a 300-pound middle linebacker in a 3-4. Doug Flutie led teams to playoff wins as a 5'9 quarterback. In football, size matters. The bigger, stronger guys normally win out. When it comes to receiving and returns, you want speed, quickness, and agility. Dell has that in spades. Add his competitive nature and chemistry with his quarterback and you have a recipe for a star in the making. I know I'm not the only one hoping the Texans continue Tank-ing.

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