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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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With both Luis Garcia and Lance McCullers making their way back from surgeries that sideline that Astros pitchers last season, and given the team's thin depth in their starting rotation, Houston fans and media have waited on bated breath for scraps of information to leak out of the notoriously secretive organization regarding their progress.

In a week full of mostly Hurricane Beryl-related bad news, the Astros organization had some discouraging news of their own when manager Joe Espada told the media that Lance McCullers has been shut down from pitching after his arm did not respond well to his latest bullpen session. The team says they are "formulating a plan for what's next."

Another Astros starter making his way back from injury is HOF-bound Justin Verlander. Verlander has been on the IL since June 16th with neck discomfort and, while there was initial hope that JV would only miss a start, his status has become increasingly murky as he is still apparently not close to returning.

Shifting from the health questions of the starters to the performance questions of the bullpen, some Houston fans have voiced concern via social media that Astros big-ticket 9th inning pitcher Josh Hader is not looking like a "shut-down" closer. Hader gave up more home runs in the first week of July (3) as he did the entire month of June (2).

In this week's episode of Stone Cold Stros, Charlie Pallilo and Brandon Strange discuss how the fluid dynamics of Astros pitching is impacting the competitive landscape of the division race. To watch the conversation, just click the video YouTube embedded in this article. To listen to the entire episode on podcast, search "Stone Cold Stros" in your favorite podcast app or click one of the following links.

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