Holding down two jobs, meetings to get to, kids to pick up from school and so on, there are so many distractions, pressures and time constraints that if we are not careful can only lead to one thing… no sufficient time to prepare your meals. If you are wanting to pack on muscle then this is one of the biggest crimes imaginable. 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 and very little nutrient value combined with little in the way of decent energy providing nutrition. So, if we simply cannot avoid going to fast food restaurants then what can we eat for correct 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.
- A simple portion of medium sized fries will stuff your body full of around 200 calories including around 400 calories with around 20 grams of fat and the drink will provide you with around 200 calories with heaps of sugary content!
- Always choose the grilled version. You can save around 80 calories coming mostly from fat by eating a McDonald’s grilled chicken sandwich as opposed to a premium crispy chicken. A simple selection choice but often not stuck to.
- Try to give the dessert a miss. At any fast food restaurant you are going to be bombarded with so many choices of sugary desserts and if you really must have a sugary item then keep it down to a kiddies portion size.
- Make sure that you don’t go over the top with the sauces. Many of these are very high in fatty content with little muscle building nutrition value.
You know what I mean, those small little packages containing mayo, tartar sauce and so on. Do yourself a service and give it a pass. What can I eat if a fast food joint really is the only option?
If you want to build muscle food that you could eat at McDonald’s would be:
For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will nourish you with 10 grams of fat, 51grams of carbohydrates, 420 calories, and 32 grams of protein. A Honey Mustard grilled Snack Wrap would gibe your body 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 you are on of those lucky people living in Australia then your choices may well be:
A 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, 30 grams of carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16 g fat, 26 grams of carbs, 12 grams 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 you can see how you can get a fairly decent muscle building snack even at a fast food restaurant. 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.