How To Eat To Build Muscle At Fast Food Joints
Keeping down two jobs, meetings to attend, kids to pick up from school and such like there are so many distractions, time constraints and pressures that if we are not vigilant can only lead to one thing… {not sufficient time to plan and arrange your meals}. As regards muscle building nutrition then this is the ultimate crime. The main reason is because it leads to eating fast food.
Fast food is exactly what you don’t want to eat to build muscle up. Too much fat content that contains very little fat content mixed with very little in the way of quality energy. So, if it is not possible to avoid fast food restaurants then what can we eat for decent muscle building nutrition?
Here are a few golden rules for eating at fast food restaurants in order to build muscle up:
Avoid the apparently good value for money drink and fries. Just a single medium portion of fries can fill you up with around 20 grams of fat and for the drink we are talking about around 200 calories mainly from sugar!
Always select the grilled option. You can save about 80 calories that come mostly from fat by consuming a McDonald’s grilled chicken sandwich rather than a premium crispy chicken. A simple choice but often overlooked.
Skip the dessert if at all possible. At any fast food restaurnat you are going to be bombarded with so many chices of sugary desserts and if you really must have a sugary item then keep it down to a kiddies portion size.
Make sure you limit you use of the sauces. Many of these have very little muscle building nutrition that are high in fat content. I’m sure you know the little packages of sauce that I am talking about, tartar sauce, may and such like. Do yourself a service and give it a miss.
If a fast food joint really is the only option then what can I eat?
If you want to build muscle food that you could eat at McDonalds would be:
For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will yield you with 420 calories, 10 grams of fat, 51grams of carbohydrates and 32 grams of protein. A Grilled Honey Mustard Snack Wrap would give you around 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the low fat Sesame Ginger Dressing. Probably the best option is the Caesar Salad Grilled Chicken that provides 220 calories, 6g fat, 12g carbs and 30g of protein.
If your in the land down under (Australia) the choices might look like this:
A Lean Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.
Excellent breakfast selections would include an Egg McMuffin which gives your body 300 calories, 12 grams of fat, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.
I hope that gives you some idea of exactly how you can eat relatively healthily even at a fast food joint if you make the correct choices. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.
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