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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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Twins defeat Astros, 9-3. Photo by Ed Zurga/Getty Images.

Jose Miranda matched a major league record with hits in 12 straight plate appearances and Byron Buxton and Brooks Lee homered leading the Minnesota Twins to a 9-3 win over the Houston Astros on Saturday.

Miranda, playing third base, entered the game with the team-record of hits in 10 straight at-bats. The 26-year-old singled in his first two official at-bats Saturday and tied the MLB record set by the Chicago Cubs’ Johnny Kling (1902) and matched by Boston’s Pinky Higgins (1938) and Detroit’s Walt Dropo (1952). His streak ended in the sixth inning on a routine flyout to left field.

Willi Castro added three hits for Minnesota, which raced to a five-run lead in the first two innings and led 7-1 after three.

Jon Singleton hit a two-run homer for the Astros, who lost for just the third time in 16 games.

Joe Ryan (6-5) allowed three earned runs in 5 2/3 innings, earning the win after three straight no-decisions.

The Twins jumped all over Hunter Brown (6-6), who had been one of the hottest pitchers in the majors. Over his previous five starts, he allowed just one earned run and struck out 34 in 31 innings pitched.

Brown did manage to complete six innings for the ninth straight outing, but gave up seven runs on a season-high 12 hits.

Every Twins starter had at least one hit by the fourth inning. Castro singled in the first, doubled in the second and singled in the third.

Lee's two-run homer in the third inning was the first of his career. The Twins' No. 2 prospect was called up on Wednesday and has seven hits in his first four games.

Buxton hit a two-run shot in the seventh to give the Twins some breathing room after Houston had the tying run at the plate in the sixth inning.

TRAINER’S ROOM

Astros: 2B Jose Altuve (left wrist contusion) was out of the lineup a day after he was hit on the wrist by a pitch. X-rays were negative on Friday and he’s still considered day-to-day. … OF Yordon Alvarez was hit by a pitch on his right knee in the sixth inning. He remained in the game, but was removed for a pinch hitter in the eighth inning.

UP NEXT

The series wraps up on Sunday with RHP Spencer Arrighetti (4-7, 6.13 ERA) of the Astros facing RHP Simeon Woods Richardson (3-1, 3.52) of the Twins. Arrighetti lasted just four innings in his last start, giving up six earned runs while waking four against the Blue Jays on Tuesday. Woods Richardson has given up at least three earned runs in four of his last six starts.

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