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, what can we eat for decent muscle building nutrition if we really cannot avoid 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!

Select the grilled option always. 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.

Ensure that you don’t have a dessert unless you really have to. There are so many sugary delights in store for you at fast food joints but if you really must try them go for the kiddies size.

Make sure you restrict your use of those extra sauces. Many of these have very little muscle building nutrition that are high in fat content. You know what I am talking about, those little packets of mayonnaise, 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 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 Sesame Ginger Dressing that is low in fat. 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.

A fairly good muscle building nutrition would be 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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