Most people instantly picture greasy burgers, fries, and sugar-filled sodas when they think of fast food. These foods are typically viewed as the enemy by bodybuilders and fitness enthusiasts because they hinder performance, add undesired fat, and impede progress. However, bodybuilders are unable to sit down for perfectly balanced, home-cooked meals or meal prep every meal in today’s hectic world.
The good news? It’s not always the case that fast food is “bad food.” Many well-known chains provide meals that can help you achieve your muscle-building objectives if you choose wisely. Bodybuilders can still enjoy the convenience of fast food without sacrificing their gains by selecting options that are high in protein, low in fat, and high in nutrients.
The principles of healthy eating on the go, the best fast-food options for muscle growth, and particular menu items from well-known chains that can support bodybuilders’ workouts and help them gain muscle mass are all covered in this guide.
Is It Safe for Bodybuilders to Eat Fast Food?
Although the concept of “healthy fast food” may seem paradoxical, making informed decisions is crucial. Building muscle requires:
- Sufficient Consumption of Protein: To build and repair muscle.
- Complex Carbohydrates: For energy during strenuous exercise.
- Good Fats: To aid in hormone balance and healing.
- Calorie control: Just enough to build muscle, but not so much that you gain too much fat.
Lean proteins, grilled options, and customizable meals are now available at the majority of fast-food chains. When time is limited, bodybuilders can use these to reach their macronutrient targets.
Guidelines for Selecting Fast Food to Gain Muscle
Here are some general guidelines for bodybuilders when consuming fast food before getting into examples:
- Go Grilled, Not Fried: Steer clear of fried chicken, fish, or lean beef at all costs.
- Double the Protein: To increase the amount of protein that builds muscle, try to add extra chicken or beef.
- Select Whole-Grain or Lettuce Wraps: A lot of chains now provide healthier wrap or bun options.
- Steer Clear of Empty Calories: Steer clear of fried sides, creamy dressings, sodas, and mayo.
- Eat a Lot of Vegetables: Vegetables, lettuce, tomatoes, and salads provide nutrients and fiber.
- Balance your macros by consuming 25–40g of protein, moderate amounts of carbohydrates, and healthy fats at each meal.
Fast Food Options That Help You Gain Muscle
Let’s examine the top choices from well-known chains that bodybuilders can take into account while they’re on the go.
1. The Paradise of Bodybuilders: Chipotle Mexican Grill
Being one of the most adaptable and protein-friendly chains, Chipotle is well-known among bodybuilders.
The Best Choice for Gaining Muscle:
- Bowl of burritos with:
- Base: White rice or brown rice, depending on caloric requirements
- Protein: Steak or double chicken
- Pinto or black beans for added protein and fiber
- Toppings: tomato salsa, lettuce, and fajita vegetables
- Extras: Guacamole (good fats)
- Approximate macronutrients: 700–900 calories, 60–70g protein, 80–100g carbohydrates, and 20–25g fat
Why it works: Lean protein, complex carbohydrates, fiber, and healthy fats are all balanced in a Chipotle bowl. It’s among the healthiest and most nutrient-dense fast food options available.
2. Subway: Protein-Packed Sandwiches That Can Be Customized
Lean proteins can be used to construct sandwiches or bowls at Subway.
The Best Choice for Gaining Muscle:
- Protein bowl or footlong sub with:
- Whole wheat or honey oat bread (or, if calorie-conscious, a lettuce wrap)
- Protein: Two chicken or turkey breasts
- Toppings: tomatoes, peppers, cucumbers, lettuce, and spinach
- Use mustard or vinegar as a condiment instead of mayo or creamy sauces.
- Approximate macronutrients: 500–700 calories, 40–60g protein, 50–80g carbohydrates, and 10–15g fat
Why it works: Bodybuilders can stack vegetables and lean protein without gaining too much weight thanks to Subway. For people who avoid bread, the “protein bowl” option is great.
3. Chick-fil-A: Quick Access to Lean Protein
In addition to its delicious food, Chick-fil-A is well-known for its unexpectedly bodybuilding-friendly menu.
The Best Choice for Gaining Muscle:
- Sandwich made with grilled chicken or grilled nuggets (12-count)
- Side: Fruit cup or Kale Crunch Salad
- Drink: Iced tea without sugar or water
- Macros (Grilled Chicken Sandwich + Salad): approximately 500 calories, 45g protein, 40g carbohydrates, and 15g fat.
Why it works: The grilled chicken from Chick-fil-A is lean, high in protein, and simple to incorporate into a diet that promotes muscle growth.
4. Panera Bread: Nutritious Food for Building Muscle
Panera provides a wide variety of “cleaner” fast food options with clear nutritional information.
The Best Choice for Gaining Muscle:
- Chicken in a Power Bowl or Baja Bowl
- Side: whole grain roll or apple
- Macros for the Baja Bowl with Chicken: 700 calories, 38g protein, 85g carbohydrates, and 20g fat.
Why it works: Wholesome ingredients like avocado, beans, and quinoa are included in these bowls, along with a good ratio of macronutrients and fiber.
5. Protein on the Go at Starbucks
Starbucks offers delicious high-protein snack boxes, despite the fact that most people only think of coffee and pastries.
The Best Choice for Gaining Muscle:
- Protein Box (such as Turkey Protein Box or Chicken & Quinoa Protein Box)
- Protein Coffee: Cold brew with low-fat milk or protein powder added.
- The chicken and quinoa protein bowl has 420 calories, 27g of protein, 35g of carbohydrates, and 15g of fat.
Why it works: It’s ideal for bodybuilders who want a light meal in between sessions or meetings without consuming a lot of calories.
6. (Surprisingly!) McDonald’s
Even though McDonald’s is known for its greasy food, if you look closely, you can find some decent bodybuilding-friendly options there.
The Best Choice for Gaining Muscle:
- Sandwich with Grilled Chicken (don’t add mayo)
- Side: salad or apple slices
- Drink: black coffee or water
- Macros: About 400 calories, 30g protein, 40g carbohydrates, and 10g fat
Why it works: With a few tweaks, McDonald’s can provide a quick protein boost without breaking your diet.
7. Wendy’s
Wendy’s provides options for fresh chicken and beef.
The Best Choice for Gaining Muscle:
- Sandwich or Wrap with Grilled Chicken
- For additional protein and fiber, add a small chili.
- Macros (Grilled Chicken Sandwich + Small Chili): 600 calories, 15g fat, 55g carbs, and 50g protein.
Why it works: The chili is higher in nutrients than fries because it includes lean beef and beans.
Snacks and Portable Muscle-Building Products
In addition to complete meals, a lot of chains now provide bodybuilders with between-meal snacks:
- Greek yogurt parfaits from Panera, Starbucks, and Dunkin’ are a great way to get both protein and carbohydrates.
- Hard-boiled eggs from 7-Eleven and Starbucks are a portable source of protein.
- Many gas stations sell protein bars and shakes. When there are no meals available, this is a quick fix.
- Trail mix and nuts provide some protein and good fats, but they are high in calories.
An Example of a Bodybuilder’s “Healthy Fast Food Eating” Day
Here’s an illustration of how a busy bodybuilder could plan their day around fast food options and still achieve their muscle-building objectives:
- Breakfast (Starbucks): Protein Box + cold brew with protein milk (30g protein)
- Lunch (Chipotle): 65g protein-rich chicken bowl with rice, beans, vegetables, and guacamole
- Snack (7-Eleven): Greek yogurt plus a protein bar (30g protein)
- Dinner (Chick-fil-A): 12 grilled nuggets and 50g of protein from kale salad
- At-home evening snack: banana + whey protein shake (25g protein)
- About 200g of total protein, ideal for the majority of diets aimed at building muscle.
Avoid These Errors When Eating Fast Food to Gain Muscle
- Ignoring Hidden Calories: Fried add-ons, cheese, dressings, and sauces can quickly increase calorie intake.
- Not Personalizing Meals: Always request grilled meats, extra vegetables, and no mayo.
- Ignoring Protein: Protein should always come first in fast food meals, which are dominated by fats and carbohydrates.
- Eating fast food every day can be beneficial, but it shouldn’t take the place of complete, home-cooked meals.
- Ignoring Portion Control: If consumed in excess, even nutritious fast food can become unhealthy.
Concluding Remarks
Although discipline is necessary for muscle building, bodybuilders do not have to completely abstain from fast food. Fast food can be a quick and efficient way to reach your calorie and protein targets if you make wise choices.
Bodybuilders now have access to more nutritious fast food options than ever before, including Starbucks protein boxes, Chick-fil-A grilled options, and Chipotle’s customizable bowls. The secret is to balance macros, know what to order, and stay away from calorie traps like sugary drinks and fried sides.
Ultimately, bodybuilding is about making wise choices and being consistent. If consumed in moderation, fast food can be a component of a diet that promotes muscle growth. In fact, it can help you on your path to a larger, stronger, and more toned body when paired with exercise, supplements, and a whole-food diet.
