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How To Eat To Build Muscle At Fast Food Joints

September 20, 2009

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 enough time to plan and arrange your meals. As far as getting correct nutrition for your diet goes this is one of the biggest crimes possible. 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, how with all of these time constraints and pressures and if we cannot avoid going to fast food restaurants can we actually eat properly 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. 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!

make sure you always choose the grilled option. 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 straightforward selection but often overlooked.

Give the dessert a miss. At a fast food joint there are a huge array of dugary snacks in store for you that if you really must have a sugary item then keep it down to a kiddies portion size.

Make sure you restrict your use of those extra 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. Look after yourself and skip them.

Is there anything I can eat if a fast food joint really is the only option?

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 nourish you with 10 grams of fat, 51grams of carbohydrates, 420 calories, 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 premium option would be the Caesar Salad Grilled Chicken that, yields 220 calories, 6g fat, 12g carbs and 30g of protein.

If however you reside in Australia the choices might look slightly different as follows:
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.

A decent breakfast selection would be: 12 grams of fat, 300 calories, 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 shows you that you can indeed find a fairly good muscle building meal even at a fast food joint like McDonalds. 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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