The life of a student athlete can be very busy. Family meals get pushed aside as parents shuffle kids from one activity to the next. Grabbing food on the go as you head to practice or stopping for something afterwards is often the only way to get a balanced meal. If you find yourself in that situation, don’t fear. Fast-food choices have come a long way from what they used to be.
Here are five tips to make “better for you” choices at fast-food establishments, along with some of our top menu recommendations.
Be Carb Smart
Carbohydrates are the primary fuel used by the body during activity, but what if you didn’t get to eat before hopping in the car? Grab-and-go carbohydrate-rich menu items for pre-activity could include a fruit and yogurt parfait, baked potato with cheese, fruit, and yogurt based smoothie, turkey and cheese sandwich, rice bowl or fruit cup. Remember to keep portions modest to avoid digestive issues.
Prioritize Protein
On the way home from practice or competition, aim for a meal that supplies high-quality protein to meet your body’s recovery needs. Choose grilled chicken sandwiches or wraps, a build-your-own burrito bowl, salad, tacos or quesadilla with chicken, steak or beans and cheese, egg and cheese breakfast sandwiches and chili with cheese and sour cream. You can also pair the meal with milk or yogurt for an added protein boost.
Add Produce for Color and Nutrients
Frequent travel can make it hard to eat enough fruits and vegetables. When dining out, start the meal with a salad, swap a fruit cup or apple slices for potato chips, layer sandwiches with lettuce, tomato, and other veggies, and load up burrito bowls or tacos with fajita veggies, fresh salsa, and guacamole to supply your body with vitamins, minerals, and antioxidants provided by produce.
Skip the Fried Foods
Choose baked, grilled, or broiled foods – not fried—especially when dining out before exercise as high-fat foods can slow digestion and cause digestive upset, possibly impacting your performance.
Hydrate Right
Many restaurants offer milk and chocolate milk, water, and unsweetened or lightly sweetened tea, and lemonade – all smart choices for pre- or post- exercise hydration. Limit soda, energy drinks, and sweetened coffee beverages to occasional intake as they are typically high in caffeine and added sugars.
Healthy Fast Food Menu Picks
Looking for more specific guidance? Check out these top menu picks at popular fast-food restaurants near you.
Chick-Fil-A®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Water |
Fruit Cup
Greek Yogurt Parfait Egg White Grill (comes with cheese) Bacon, Egg & Cheese Muffin |
Grilled Chicken Sandwich
Chik-Fil-A Cool Wrap Grilled Nuggets Grilled Spicy Deluxe Sandwich Market Salad Side Salad Chicken Noodle Soup Chicken Tortilla Soup Greek Yogurt Parfait Fruit Cup Buddy Fruits Kale Crunch Salad |
Chipotle®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Agua Fresca (small)
Poppi Sparkling Water Water |
Build Your Own Salad with Chicken, Beef or Carnitas + Brown Rice Cheese, Fajita Veggies, Lettuce, Beans, Fresh Salsa
Build Your Own Burrito Bowl with Chicken, Beef, or Carnitas + Brown Rice Cheese, Fajita Veggies, Lettuce, Beans, Fresh Salsa Build Your Own Quesadilla with Chicken, Beef, or Carnitas + Cheese, Fajita Veggies, Lettuce, Beans, Fresh Salsa High-Protein Menu Build Your Own Tacos on Corn or Flour Tortilla with Chicken, Beef, or Carnitas + Cheese, Fajita Veggies, Lettuce, Beans, Fresh Salsa Guacamole |
Dunkin®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Unsweetened Tea Unsweetened Coffee Water |
Veggie Egg White Omelet
Power Breakfast Sandwich Wake-Up Wrap |
Multigrain Thin
English Muffin Croissant Bagel Egg & Cheese Muffin Ham, Egg & Cheese Muffin |
McDonald’s®
| BEVERAGES | BREAKFAST | Meals And Snacks |
| Water
Low-Fat Milk Low-fat Chocolate Milk Juice |
Fruit & Maple Oatmeal
Egg & Cheese on a Muffin/Biscuit/Bagel |
Grilled Chicken Sandwich
Cheeseburger Apple Slices |
Panera Bread®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Water
Low-Fat Milk Low-Fat Chocolate Milk Unsweetened Iced Tea Plum Ginger Hibiscus Tea Any of the Fruit Smoothies |
Avocado, Egg White & Spinach
Egg & Cheese on Brioche Scrambled Egg & Cheese on Brioche Scrambled Egg & Cheese on Ciabatta Steel Cut Oatmeal with Strawberries & Pecans Greek Yogurt with Mixed Berries Parfait Fresh Fruit Cup |
Caesar Salad
Caesar Salad with Chicken Greek Salad Asian Sesame Salad with Chicken Any Soup Sprouted Grain Bagel Flat Turkey Chili Fresh Fruit (Apple or Banana) Squeezable Yogurt (Strawberry or Mixed Berry) Turkey Sandwich |
Starbucks®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Unsweetened Coffee (caffeine) Unsweetened Tea (Caffeine) Water |
Bacon, Gouda & Egg Sandwich
Turkey Bacon, Cheddar & Egg White Sandwich Spinach, Feta & Egg White Wrap Avocado Spread Kale & Portabella Mushroom Sous Vide Egg Bites Bacon & Gruyère Sous Vide Egg Bites Egg White & Roasted Red Pepper Sous Vide Egg bites Oatmeal (classic & blueberry) Vanilla Yogurt Cup 8 Grain Roll Blueberry Scone Blueberry Muffin |
Tomato & Mozzarella Panini
Snack Trays and Boxes: Grilled Chicken & Hummus Protein Box Gala Apples, Egg, White Cheddar Cheese & Almonds Box Green Apples, Egg, Mild Cheddar Cheese & Cashews Box Gala Apples, Cheddar Cheese & Pretzels Snack Tray Carrots, White Cheddar Cheese & Almonds Snack Tray Berry Trio Parfait Strawberry Overnight Grains Vanilla Yogurt Cup All Bagels Toasted Almond & Banana Nut Square Raspberry Walnut & Oat Nut Square Morning Bun Any Croissants (& Croissant Sandwiches) |
Subway®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Water |
Egg & Cheese Flat Bread | Any 6” Sub or Sandwich from the Fresh Fit Menu
Any Salads Protein Bowls Veggie Delight Wrap |
Wendy’s®
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Water |
Classic Egg & Cheese Sandwich | Any Fresh-Made Salad
Fresh-Made Oatmeal Bar Chili Plain Baked Potato Baked Potato with Cheese Apple Slices Jr. Hamburger/Jr. Cheeseburger Jr. Cheeseburger Deluxe Grilled Chicken Sandwich |
Quick-serve restaurants have a wide variety of foods on their menu – some that support sports performance, and others that don’t. If you’re visiting your favorite restaurant only once in a while, choose what you like. However, if visiting fast-food restaurants before or after practice are part of your routine, be mindful of making healthier choices consistently to fuel performance and recovery.
Disclaimer: Menu recommendations are made based on nutrition information provided on website menus which are subject to change and may not be available at all locations.
