Doctor's Orders: Go Fish
Fish, an excellent source of protein, should be consumed regularly by athletes and bodybuilders. Varying in fat content, some types of fish are high in healthy fats, while others are low in fat altogether. Unlike other tissue proteins, fatty fish provide a host of benefits. Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support immune system function and assist with muscle recovery and growth, in addition to many other benefits (fat-burning among them). Low-fat fish, such as tilapia, also make excellent sources of protein. Regardless of your phase or training goals, strive to take in eight ounces of fatty fish at least twice a week.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.