Good Protein Sources While Traveling In Foreign Countries

As a bodybuilder who trains consistently even when travelling, my protein needs are way higher than the average tourist and my nutrition a lot more strict. I certainly try the local specialties both in food and beverage to fully experience the culture but virtually always I find it impossible to get enough protein without blowing my daily calorie budget when “going native”. Here in Argentina and Chile, breakfasts and lunches are virtually proteinless. The very late dinner seems to trypically be a big piece of beef that gives them all their protein for the day. As you know I am one of those old school folks who still believes that it is very important to eat frequent small meals and spread out your protein between them. If Intermittent Fasting (IF) really worked and if it really was beneficial to eat fewer and larger meals then the folks here in Chile and Argentina would all be jacked but I have seen exactly the opposite. :)

So what to do? I either bring protein bars/powder with me or hit the local grocery stores with the latter being a lot easier and more fun. Its quite easy to find lean sources of protein at grocery stores around the world and it can be a lot of fun. Fortunately, the nutritional label is almost a worldwide standard now and even if you dont speak a word of the language you will be able to figure it out. The first place I always look is the dairy section because in almost every country I have visited, I have found it to be loaded with nonfat, high quality protein options. To save time pulling every package off the shelf looking at the nutritional label, scan the front of the packages for “0%”, which virtually always means 0% fat when you are in the dairy section! Then read some labels and see which fits your macros.

If dairy doesnt float your boat, head over to the canned meat aisle where you will find all kinds of canned fish, read the labels to find those packed in water and not oil.

Protein supplementation while in foreign countries is easy and lets you enjoy the local specialties, get enough protein, AND stay within your daily caloric budget.

Even if you dont understand a single word of spanish you should be able to figure the below nutritional label out!


In the dairy section, look for “0%”!!!


15 thoughts on “Good Protein Sources While Traveling In Foreign Countries”

  1. for lunch or dinner..patagonian lamb have the highest content of vitamin E in meat..also omega-3 polinsaturated oil..this is as a result of open field feeding and the “coiron” grasses..

  2. Hi Scooby,
    I do the fast5 livestyle for over 3.5 Years now.
    It’s great while travelling. No concerns about food at all. Just eat from 5pm till 10pm all the nice stuff the foreigners have.
    It’s a really free livestyle not to eat all the time.
    By the way I did always some really god workout during the fasted state.

  3. Hey Scooby, Nice to see you’re still going strong.
    Are you doing pull-ups from tree limbs? :>0

    How about giving Ketogenic Diet a try. Low fat foods are 30 years behind the times.

    1. No bodybuilders I know would go anywhere near a ketogenic diet; carbohydrates are extremely important for building and retaining muscle. Saying that, it’s a decent diet for rapid fat loss.

      1. Try it for yourself for 3 months then you can tell me if I’m full of BS.
        Read “The Art and Science of Low Carbohydrate Performance by Jeff S. Volek and Stephen D. Phinney. These guys are real science researchers. The scientific data is there…

    2. Scooby mentions low-carb diets somewhere on his site. He stated that it can’t be a long-term diet, but I think he forgot that there are people that practically live their whole life in ketosis. An example are Eskimos (Inuits). Can a ketogenic diet be viable for a body-builder? Yes. Do not let bro-science fool you. Bros often state that your muscles need carbs. This is somewhat true, while still being misleading. The muscles use glucose, which is usually derived from carbs. When your body enters ketosis, the body starts transforming fat into glucose through Gluconeogenesis. Since the muscles are still obtaining a supply of glucose, although not in the form of glycogen anymore, yes, it is possible to grow muscle while on a keto diet. It is important to know that more blood flow is required during workout while on keto therefore you will experience a higher heart rate and will burn more calories. This will make the workout ‘harder’ but this is more of a mental issue than physical and you will adapt fairly quickly. Remember, even more calories must be consumed if your heart rate is higher. It can be pretty hard to consume something like ~2800 calories on a keto diet every day.

      I have nothing but respect for Scooby and I check Scooby’s website every single day and view his tools/calculators as indispensable support items, but I wish he would cut some of the broscience out of his blog posts when it comes to many things. Yes, Scooby’s way of eating and his weighlifting cycles do obviously work, but that DOES NOT mean that they are the absolute right way and everything else is the wrong way like some of his statements suggest. Remember guys, question everything.

      1. Ah Patrick, A breath of fresh air…thank you.
        I also respect Scooby and I read his website every day he’s always very interesting and the neat part is, he generous and never tries to sell something of make a profit.

        For sure walks the talk, he’s real, he’s fit. But what if this low-fat eating way of eating is just a “Big Fat Lie” like Gary Taubes says, perpetrated by special interest groups . The New Times did a story on this. Since Scooby is an Engineer and scientifically orientated he owes it to himself and others to try Ketogenic living for several months and then say that it can’t be a long term diet or that it’s bogus.

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