Complete Fast Food Guide For Bodybuilding (With Exact Meals)

If you want to make the best fast food choices when you’re bodybuilding then it’s important to:

Know which fast food establishments make macro-friendly options

Know how to customize your order according to your goals

Over the past year, I’ve been to 20+ fast food restaurants and have come up with the ultimate fast food guide for bodybuilders.

I’ve studied each of their menus and know which items are best, and which ones you should avoid.

Before diving into the top fast food restaurants for bodybuilding…

I want to explain some rules for you to follow when eating out if you’re trying to optimize your health and physique.

Is Fast Food Okay For Bodybuilding?

Fast food is okay to eat for bodybuilding because you can usually fit the meals into your calorie and macronutrient targets for the day. As such, not only can you have it, but you can enjoy it, and still reach your goals.

With that said, fast food is generally lower in nutrients and higher in calories than foods that you would prepare yourself, so it’s important not to go overboard with fast food.

However, allowing yourself to have fast food can be beneficial when you’re on a time-crunch, when you don’t have anything ready at home, or you’re out with friends.

6 Bodybuilding Rules To Follow When Eating Fast Food

There are some important rules to follow when incorporating fast food into your bodybuilding lifestyle.

Rule #1: Fit Fast Food Into Your Macro Targets

One of the most important rules for eating fast food while bodybuilding is to fit it into your calories and macronutrient targets to keep you on track with your goal (fat loss, maintenance, or muscle gain).

If you’re fitting your fast food meals into your targets then you will continue progressing toward your goal, but if you throw your targets out the window to have fast food then you will set yourself back; especially if this is happening frequently.

I recommend logging your meals ahead of time in your macro tracking app to see how you can incorporate your fast food meal with your other meals of the day.

If you’re bulking then you need to make sure you’re eating enough calories; if you’re cutting then you need to make sure you’re not going over your calorie target.

Most fast food places have menu items that you could order that would work well for a bulking diet or for a cutting diet, but you have to know which items are appropriate for which goal.

If you can’t find nutrition information for the meal you’re eating, log whatever you think is the closest. Trying to estimate is better than not logging anything.

For more tips on macro tracking, check out: How To Track Macros: A Step-By-Step Beginner’s Guide

Rule #2: Choose Higher Protein Options

Look for higher protein options to order because protein is the hardest nutrient to hit when you’re eating out, but it is the most important for muscle retention and growth.

Additionally, if you’re not getting enough protein out of your meal, then you won’t stay full for long despite eating a higher number of calories.

I recommend choosing an option that has at least 20 grams of protein but go for an even higher protein option if possible.

I typically look at the nutrition facts for fast food restaurants online to see what options have a decent amount of protein and use that to guide my choice.

Places that are customizable tend to be better for getting more protein because you can ask them to add more protein to your order for an additional cost.

Rule #3: Stay Within Upper Limit Of Saturated Fat Intake

Although you may be able to eat fast food for every meal of the day and still hit your calorie and macronutrient targets, it doesn’t necessarily mean that your choices are good for you. If you’re overconsuming saturated fat, then you’re putting yourself at higher risk for cardiovascular issues.

The American Heart Association recommends limiting your saturated fat intake to 5-6% of your total intake, so when you’re choosing your fast food menu item ensure that the amount of saturated fat intake it has won’t put you beyond that benchmark.

For example, if you’re consuming 2300 calories per day, then you should keep your saturated fat intake to 115 to 138 calories, which would be the equivalent of 13 to 15 grams of saturated fat per day (fat has 9 calories per gram).

It’s safe to say almost all of the total fat in fast food comes from saturated fat because fast food tends to be fried food, animal proteins, and dairy which are all sources of saturated fat.

Related: What Happens If You Go Over Your Fat Macros?

Rule #4: Choose Higher Fiber Carbs When Possible

Choosing higher fiber carbs is beneficial for bodybuilding regardless of whether you’re bulking or cutting because fiber is key for promoting better digestion.

If you’re eating out more frequently and failing to choose options with an adequate amount of fiber then you may get “backed up” – so to speak.

Choosing higher fiber carbs is also beneficial for those who are eating out when cutting because fiber (along with protein) helps to keep you full for longer.

So choosing a higher fiber carb when eating out can help you stay full for longer and reduce snacking which would further increase your calorie intake.

Higher fiber carbs can also help sustain you for longer if you’re having your fast food meal around 3 to 4 hours before working out.

If you chose a lower fiber carb 3 to 4 hours before working out then you wouldn’t have as much energy available for your workout because it would digest more quickly.

Note: I wouldn’t recommend working out within 2 hours of eating fast food because fast food tends to be higher in fat and a higher fat intake too close to working out can cause cramps and discomfort.

Some examples of higher fiber carbs are:

Whole wheat or whole grain bread, wraps, or burger buns
Brown rice
Beans

Rule #5: Keep Sodium Intake Below Upper Limit

You should also keep an eye on your sodium intake to ensure you’re not overdoing it. This is especially important if you’re eating out on a daily basis, for multiple meals a day.

The Journal of Applied Physiology, Nutrition, and Metabolism states that:

“Adequate Intakes for adults range from 1200 to 1500 mg·day–1, depending on age. The Tolerable Upper Intake Level (UL) for sodium is 2300 mg·day–1 for adults, based on the relationship between sodium intake and increased blood pressure.”

Many fast food restaurants have menu items above the tolerable upper intake level on their own, automatically putting you over the upper limit for one meal by itself.

For this reason, it’s important to pay attention to the sodium content of the meal you’re choosing.

If you’re constantly going over the upper limit for sodium, then you will drastically increase your risk of high blood pressure, which can lead to more serious health issues (like stroke and cardiovascular or renal disease).

I recommend choosing menu items that have between 0 to 800mg of sodium.

For reference:

Low sodium meal: <500mg
Average amount of sodium per meal: 500-800mg
High sodium meal: 800-1000mg
Very high sodium meal:1000-1500mg
Extremely high sodium meal: 1500mg+

Rule #6: Prioritize Micronutrients When Possible

Lastly, it’s important to focus on getting some micronutrients (vitamins & minerals) when you can.

This could be by choosing a fruit or veggies as a side when you’re eating fast food, or simply choosing to eat more fruits and veggies at other meals during the day.

Consuming an adequate amount of micronutrients is important for your overall health. If you’re lacking key nutrients then you’re more likely to have nutrient deficiencies that can cause an array of health issues.

Top 6 Best Fast Food For Bodybuilding

The top 6 best fast food options for bodybuilding are:

Dairy Queen: Best Burger & Fry Fast Food
Subway: Best Sandwich Fast Food
Chipotle: Best Mexican Fast Food
KFC: Best Chicken Fast Food
Panda Express: Best Asian-Style Fast Food
Little Caesars: Best Pizza Fast Food

Dairy Queen: Best Burger & Fry Fast Food

Calorie Content	Protein Content	Carb Content	Fat Content
4/5	4/5	3/5	3/5

I wrote a complete guide to eating at Dairy Queen when bodybuilding (click to read it)

Why We Like It

It has the highest average protein content, which is great for muscle retention and growth.

It has higher-calorie options for those who are bulking and may need help meeting their calorie goals

It has lower-calorie options that are still high in protein for those who are cutting and have a lower calorie intake.

3 Different Orders Based On Your Needs

Option 1: 600 Calorie Meal

1/3 lb double with cheese (no fries)

Total: 567 calories, 36g protein, 36g carbohydrates, and 31g fat.

Option 2: 850 Calorie Meal

Chicken bacon ranch sandwich (no fries)
3 piece chicken strip

Total: 854 calories, 54g protein, 74g carbohydrates, and 38g fat.

Option 3: 1000+ Calorie Meal

Chicken bacon ranch sandwich
Grilled chicken sandwich
Regular size fry

Total: 1,160 calories, 63g protein, 119g carbohydrates, and 48g fat.

Other Restaurants We’ve Reviewed In This Category: