PERSONAL TRAINING: NUTRITION 301: The 4-Day Rotation Diet, Part I: Protein

Protein Sources

Red and Game Meats

Red meats and game meats make excellent breakfasts, but they’re great anytime. Some of the most common examples are: beef or veal, lamb, bison, ostrich, venison, elk, yak, boar, and goat.

Poultry

Poultry is another great source of protein, so if you are not a red meat fan, you can still get your daily dose of muscle-repairing protein from such foods as: chicken, turkey, duck, pheasant, hen, partridge, and quail.

Fish / Shellfish

People often ask me, “What about fish? Is each kind of fish a different kind of protein?” The answer is an unequivocal yes, so you can open up your protein options to a great degree by eating salmon, tuna, trout, bass, orange roughy, haddock, mackerel, catfish, snapper, perch, flounder, cod. Each kind of shellfish is an additional protein source, so shrimp, lobster, clams, mussels, crab, oysters, scallops, squid, or octopus can be eaten in a rotation also.

Dairy

Whey and casein – the two components that make up milk – as a protein powder, OR cottage cheese, OR milk, OR yogurt. These foods, unlike the aforementioned, are all from the same protein source, milk. So, if you have any bovine dairy on Monday, don’t eat any dairy (unless it’s from another source, like goat) until Friday.

Eggs

A chicken egg is not a dinosaur egg, but if you find anything besides chicken eggs, you are way ahead of me. Eat eggs once every four days.

Protein is the fuel for growth and repair of tissue. Whether your goal is lose body fat, recover from training or injury, or build muscle for maximum sports performance, you must have adequate protein. To get great results, you need a personal trainer who understands the importance of protein rotation.

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