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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!
As we barrel toward Opening Day which is now less than four weeks away, so far it’s been largely a case of no news is good news at Astros’ spring training. Meaning no major injuries to key players, no controversies brewing. There are numerous question marks that can’t truly be answered until we get into the games that count, such as how will Jose Altuve fare as a left fielder. The most exciting thing to happen over the first week of Grapefruit League games would probably be the two-home run game from top prospect Cam Smith, he of the Kyle Tucker trade. Both came off minor league caliber pitchers, but so what. Smith turned 22 years old last Saturday, the ideal is that he forces his way to the big leagues by the end of this season.
A strong majority of players who go on to greatness in Major League Baseball get to the big leagues before they turn 23. I spoke to this with Astros-specific perspective this week during an episode of our Stone Cold ‘Stros podcast. The ten greatest offensive players in franchise history as measured by Baseball Reference’s Wins Above Replacement metric are: Craig Biggio, Jeff Bagwell, Jose Altuve, Lance Berkman, Cesar Cedeno, Jimmy Wynn, Jose Cruz, Alex Bregman, Joe Morgan, and Bob Watson. Eight of those ten debuted in the majors at 22 years old or younger. Cedeno was 19! Morgan and Watson were 20. Wynn and Altuve were 21. Biggio, Bagwell, and Bregman were 22. That leaves Cruz and Berkman as the exceptions. “Cheo” debuted with the Cardinals and didn’t get to the Astros’ organization until he was 27. Berkman arrived at 23. He should have been up sooner but was backlogged in 1998 behind a fabulous outfield of Moises Alou, Carl Everett, and Derek Bell, with youngster Richard Hidalgo as the top reserve, while first base was manned by Bagwell in the heart of his prime.
The point is, special talents should be fast-tracked and/or fast-track themselves to the Major Leagues. There are numerous exceptions (team mistakes, late bloomers), but a very high percentage of eventual big stars get to The Show at a young age. Juan Soto, Bryce Harper, and Mike Trout entered at 19. Ronald Acuna Jr., Vlad Guerrero Jr., Freddie Freeman, and Jose Ramirez did so at 20. Bobby Witt Jr., Gunnar Henderson, Mookie Betts, and Yordan Alvarez were 21. Not all tear it up immediately the way Yordan did upon his promotion in 2019, but rare tools and talents merit accelerated opportunity. The focus here is on hitters, but this isn’t a bad spot to note that among the four greatest pitchers ever to hurl for the Astros, only Randy Johnson was older than 22 when he started (25 as a notoriously raw and wild Montreal Expo). Nolan Ryan was a 19-year-old New York Met, Roger Clemens a 21-year-old Boston Red Sox, and Justin Verlander a 22-year-old Detroit Tiger.
This is not predicting mega-stardom or a plaque in Cooperstown for Cam Smith, but if the Astros have such a player in what is presently a lousy farm system overall, the odds overwhelmingly favor Smith being that guy. He should be ticketed for double-A Corpus Christi to start this season after having had just 96 at bats in single-A and 19 at AA in the Cubs’ system after being drafted last July. Should Smith excel with the Hooks, it’s not preposterous to see him getting to the Astros over the summer, especially given the shaky state of the big club’s outfield going into the 2025 campaign. Plenty of players have skipped over AAA. While Smith was drafted as a third baseman, unless the Astros grow offensively desperate enough to move Isaac Paredes to second base, Smith’s fastest path to Daikin Park right now might lead to right field. Coming off a relentlessly bad 2024, it’s make-or-break time for Chas McCormick. Chas is making three-point-four million dollars this season and turns 30 in April. If he is not a heckuva lot better this year, there is no way the Astros are bringing him back at an even bigger salary number in 2026.
Jacob Melton is another outfield prospect, but he’s already 24 years old and has yet to show any sort of elite hitting traits in the minors. Melton looms as a cheaper replacement for Jake Meyers in center.
Those who will ultimately be great only have time siphoned from their careers when not brought up as soon as reasonable. Of course there is risk of unfulfilled potential or straight up bust status. If early failure crushes a player, he wasn’t headed for greatness anyway.
On the upswing
Closing aside: a pinging endorsement for the Astros’ Annual College Classic Friday through Sunday. The reigning national champion Tennessee Volunteers and runner-up Texas A&M Aggies head the field. Rice, Mississippi State, Oklahoma State, and Arizona fill out what is always an excellent six-team event. With gorgeous weather forecast through the weekend the roof should be open throughout. RIGHT?
The countdown to Opening Day is on. 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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