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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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Astros carved up 2 of the NL’s best, but that’s just part of the story
Jun 30, 2025, 4:53 pm
The Houston Astros announced on Monday that additional imaging has revealed that Jeremy Peña is dealing with a small fracture in one of his ribs.
Peña left Friday's game after being hit by a pitch in the ribs. The club originally believed they had avoided any fractures or breaks, but new information has informed them otherwise.
Update on Jeremy Peña: pic.twitter.com/jfCsCUKWFx
— Houston Astros (@astros) June 30, 2025
Peña is heading to the 10-day injured list retroactive to June 28. This news comes at an unfortunate time, with Jeremy posting the best regular season numbers of his career. He's currently slashing .322, .378, .489 with an .867 OPS.
Peña will miss the Rockies and Dodgers series at a minimum.
Story on Peña headed to the IL with quotes from Dana Brown.
“This isn’t one of those things where you have to be sidelined the whole time. Once the inflammation goes down, he might feel good enough to swing a bat.” https://t.co/ih2G09Jpcf
— Brian McTaggart (@brianmctaggart) June 30, 2025
Let's hope the team doesn't rush him back too soon and create an even bigger problem. These quotes above from Dana Brown have me concerned. Playing through injuries can create bad habits, and Jeremy has clearly found his swing this season.