The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
Coach Amy Coach Liz Podcast cover art.png

The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Is Too Much Protein a Thing?

What is this episode about?

INTRO 0-2:00

Liz discovers the Ninja Creami ….a protein ice cream maker!

Changes to watch for as you increase protein intake

If you are eating ONLY protein you will miss other nutrients.  We need a variety of protein sources in an overall balanced diet.  Eating only bacon and cheese, for example, will miss important nutrients and may not be good for heart health.

As you start taking in more protein, watch for changes in: hydration (or, rather dehydration), gut issues (constipation, gas, diarrhea), hormonal issues, cardiovascular issues, strain on kidneys.   

There is a lot of information about protein out there.  Key take aways: we are all metabolically different and see a nutritionist if necessary.  There is no perfect diet and changes need to be sustainable for your life and your finances.

SHOW LINKS
Effects of High Protein Diet on Kidneys

Harvard Article on Kidney Stone Prevention

A great post by Olive My Pickle for sources of probiotic foods.

As an extra for our vegan listeners, we’ve included a few options from Vegan Endurance Athlete, Angela Viehland.

Tofu Scramble 48 grams per serving 

Tofu with turmeric & nutritional yeast sometimes add some veggie broth
Brown lentils - use veg broth to provide flavor vs just cooking in water
Black beans canned  (or really any other beans)
Spinach
Tomatos
Onion
Bell pepper
garlic

Protein Break down
tofu (1 cup 17.8 grams)
Nutritional yeast (1 tbsp 3g usually use 3 tbsp)
Brown lentils (.5c 12g)
Black Beans (.5c 7.2g)
Bell Pepper (1c  2g)
Total Protein  48 grams

Other Substitutes
Tempeh (3oz 25.3) Trader Joe’s sells tempeh & its fermented.  Tempeh doesn’t need to be paired with other sauces to provide flavor or be drained. Pretty cost effective for the protein 

Overnight Oats (packaged)

Vegan protein flavors https://www.oatsovernight.com/products/custom-bundle?filter=vegan
20 grams (pea protein)
Add soy milk vs almond for additional 8-9 grams protein
Easy to have a higher protein breakfast and not much more to buy than prep your self (struggling with prepping everything and realizing I need help).  Also individually packaged, so travels well and doesn’t go bad 

Non Dairy yogurt > Kite Hill Greek 

17g yogurt
one of the highest gram of protein on the market
Add hemp seeds (2tbsp 5 grams)

Coach AmyComment