Fast food for bodybuilders

Couple hotdog,hamburger, sandwich and ingredients. Fast food composition.

The best choices for you…

Let’s not try and dress this up with a fancy sauce, fast food is generally unhealthy, but that doesn’t mean everything in a fast food joint is a fat bomb waiting to destroy your muscle definition.

Unless your on a weight gainer mission, it’s likely you’ll want to keep protein high and calories in check. Well you’re in a luck, healthier options do exist, and when you’re in a rush, it’s hard to top the convenience of a drive-thru protein hit.

Just follow these simple tips below for fast food success…

The Basics

Nutrition Facts

Image source: Jacob Jirsak
A whopper has HOW many calories?!

Nutritional research
Most of the fast food restaurants are quite savvy and well aware their food is being scrutinized by a more calorie conscious customer these days, so many of them provide all the nutritional information you need. Simply research the menu via the website before you visit.

Size does matter
If you want to order a beef burger, go for a smaller one rather than a triple-decked, bacon, double cheese calorie bazooka special. Of course they want you to supersize, but unless you want an oversized stomach, you’ll politely decline the upgrades.

Prep work
Choose chicken over beef and grilled over fried and you’ll save yourself some unwanted waist baggage from the extra fat you don’t need. So chicken nuggets should be avoided, those crispy exteriors are mainly fat.

Avoid the extras
Stay away from the extras like fries (400 calories & 20g fat) and fizzy drinks (200+ calories and lots of sugar). Water is your best option when it comes to drinks. Order low fat dressings and vinaigrettes where you can and avoid all the fatty sauces and toppings like mayo, cheese and bacon. No shakes or desserts. Sorry, but you’re looking at 1000+ calories extra if you opt for dessert. Just say no!


Grilled Chicken

Image source: The Nourishing Home
You can’t go far wrong with grilled chicken.

Follow the pointers above and it should be easy enough to survive in a fast food restaurant, but don’t make it a regular thing is our advice. To get you started here’s a few safe meals on offer in three of the most popular places to eat.


The golden arches are hard to avoid, which is good and bad depending on where you’re standing. Though, McDonalds are making a conscious effort to offer healthier options on their menu too. Here’s a few we found:

• Grilled Chicken Sandwich: 435 calories, 10g fat, 27g protein
• Grilled Chicken Salad Wrap: 330 calories, 9g fat, 24g protein
• Hamburger: 250 calories, 8g fat, 14g protein (the combined fat content of two of these is still much better than a Big Mac which is 24g).

Burger King

Burger King is the home of The Whopper and most of their meals are on the whopping side so be extra careful inside else the fat fairy will get you. Here are a few healthier options:

• Char-grilled Chicken Fillet Strips: 122 calories, 2.1g fat
• Rodeo BBQ Burger: 360 calories, 13.4g fat, 14.9g protein
• Hamburger: 274 calories, 9g fat, 15g protein
• Sweet Chilli Chicken Wrap: 297 calories, 19.8 fat, 11.3g protein


Subway isn’t a bad choice for bodybuilders and any of the sandwiches in the low fat subs section will be fine. Just to remember to leave out the sauces and dressing where you can, these are two of our favourites:

• Tandoori Chicken Flatbread (without cheese): 315 calories, 4.7g fat, 26.9g protein
• Sub Club (with turkey, beef and ham): 310 calories, 3.4 fat, 29g protein

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