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Nutrition for Performance
Fast Food Eating: Can you get a healthy meal?
Fast food is, as the name implies, fast. For those on tight schedules fast food offers convenience, quick service, and lower prices than traditional restaurants. With fast food comes good and bad news.

Good News

  • Fast food chains are expanding their menus to include more nutritious, lower fat foods such as salads, baked potatoes, and grilled burgers rather than fried

Bad News

  • Most menu choices are still quite high in fat and calories

  • Many fast food restaurants are increasing portions sizes to lure buyers away from competing fast food restaurants.

» This leads to higher fat and calorie intake

  • Eating large portions of higher-fat foods without adequate carbohydrate can delay muscle glycogen resynthesis (carbohydrate storage)

  • Fast foods are also relatively high in sodium which may make an athlete more susceptible to dehydration.

  • Most that eat at a fast food restaurant wash the meal down with a carbonated soft drink.

» Carbonated beverages add low nutrient sugar calories and create a false    
   sensation of fullness, therefore not drinking enough of fluids to rehydrate.

Recommendations for eating at fast food restaurants

  1. Reduce fat and calories in foods you order

  • Don’t order foods that are described using words like: grande, supreme, monster, super- sized, king,

  1. Eat at Subway!

  2. Ask for foods without mayonnaise or have mayo on the side and only use a little.

  • Mayo and other “special sauces” may add an average 100 calories extra where the majority of these calories are straight fat

  1. Cheese on a burger adds at least 100 extra calories, most of which are fat.

  2. Replace French fries with a side salad. Have a lower calorie dressing on the salad.

  • If ordering French fries, order only the small size. Bigger sizes add more fat and calories!

  1. Request gravy, sour cream, and butter on the side. They are mostly fat. Use only a little to add flavor to your baked potato or whatever.

  2. Order a regular size carbonated soft drink. If still thirsty order water, juice or low-fat milk.

  3.  When ordering pizza, choose thinner crusts if possible. Also, order the veggie style instead of extra cheese and meats.

Bonci, L. Fueling with fast food. Training and Conditioning. Vol 11(9): 33-43.December, 
     2001

 

Arbys    Burger King    Hardees    KFC     McDonalds     Subway     Taco Bell     Wendys

Arbys Light Roast Chicken Deluxe, 7.0 ounces, 260 Calories, 5 grams of Fat, 32 grams of Carbohydrates, 4 grams of Fiber, 23 grams of Protein.

Arbys Light Grilled Chicken, 6.3 ounces, 280 Calories, 5 grams of Fat, 33 grams of Carbohydrates, 4 grams of Fiber, 30 grams of Protein.

Arbys Junior Roast Beef, 4.6 ounces, 340 Calories, 16 grams of Fat, 36 grams of Carbohydrates, 3 grams of Fiber, 18 grams of Protein.

Arbys Melt with Cheddar, 5.4 ounces, 380 Calories, 19 grams of Fat, 38 grams of Carbohydrates, 3 grams of Fiber, 19 grams of Protein.

Arbys Arby-Q, 6.6 ounces, 380 Calories, 15 grams of Fat,  42 grams of Carbohydrates, 3 grams of Fiber, 19 grams of Protein.

Arbys Regular Roast Beef, 5.6 ounces, 400 Calories, 20 grams of Fat, 36 grams of Carbohydrates, 3 grams of Fiber, 23 grams of Protein.

Arbys Roast Chicken Club, 8.4 ounces, 420 Calories, 16 grams of Fat,  42 grams of Carbohydrates, 3 grams of Fiber, 30 grams of Protein.

Arbys Grilled Chicken Deluxe, 8.7 ounces, 420 Calories, 16 grams of Fat, 42 grams of Carbohydrates, 3 grams of Fiber, 30 grams of Protein.

Burger King Whopper Jr.-no Mayo, 320 Calories, 140 Calories from Fat, 15 grams of Fat, 8 grams of Saturated Fat, 55 mg. of Cholesterol, 530 mg. of Sodium, 28 grams of Carbohydrates, 2 grams of Fiber, 5 grams of Sugar, 19 grams of Protein.

Burger King Hamburger, 320 Calories, 140 Calories from Fat, 15 grams of Fat,  27 grams of Carbohydrates, 1 grams of Fiber, 4 grams of Sugar, 19 grams of Protein.

Burger King Cheesburger, 360 Calories, 170 Calories from Fat, 19 grams of Fat, 27 grams of Carbohydrates, 1 grams of Fiber, 4 grams of Sugar, 21 grams of Protein.

Burger King Chick'N Crisp Sandwich without Mayo, 360 Calories, 140 Calories from Fat, 16 grams of Fat, 37 grams of Carbohydrates, 3 grams of Fiber, 3 grams of Sugar, 16 grams of Protein.

Burger King BK Broiler without Mayo, 370 Calories, 80 Calories from Fat, 9 grams of Fat, 45 grams of Carbohydrates, 2 grams of Fiber, 5 grams of Sugar, 29 grams of Protein.

Hardees Hamburger, 110 grams, 270 Calories, 100 Calories from Fat, 11 grams of Fat, 29 grams of Carbohydrates, 13 grams of Protein.

Hardees Hot Ham 'N' Cheese, 145 grams, 300 Calories, 100 Calories from Fat, 12 grams of Fat, 34 grams of Carbohydrates, 16 grams of Protein.

Hardees Regular Roast Beef, 123 grams, 310 Calories, 140 Calories from Fat, 16 grams of Fat,  26 grams of Carbohydrates, 17 grams of Protein.

Hardees Grilled Chicken Sandwich, 175 grams, 350 Calories, 150 Calories from Fat, 16 grams of Fat,  28 grams of Carbohydrates, 23 grams of Protein.

 

KFC Tender Roast Chicken Sandwich without Sauce, 177 grams, 6.2 ounces, 270 Calories, 45 Calories from Fat, 5 grams of Fat, 26 grams of Carbohydrates,  31 grams of Protein.

KFC  Honey BBQ Flavored Chicken Sandwich with Sauce, 178 grams, 5.3 ounces, 310 Calories, 50 Calories from Fat, 6 grams of Fat, 37 grams of Carbohydrates, 28 grams of Protein.

KFC Tender Roast Chicken Sandwich with Sauce, 211 grams, 7.4 ounces, 350 Calories, 130 Calories from Fat, 15 grams of Fat, 23 grams of Carbohydrates, 32 grams of Protein

KFC Original Recipe Chicken Sandwich without Sauce, 187 grams, 6.6 ounces, 360 Calories, 120 Calories from Fat, 13 grams of Fat, 3 grams of Carbohydrates, 28 grams of Protein.

KFC Triple Crunch Chicken Sandwich without Sauce, 176 grams, 6.2 ounces, 390 Calories, 140 Calories from Fat, 15 grams of Fat, 39 grams of Carbohydrates,  25 grams of Protein.

KFC Triple Crunch Zinger Chicken Sandwich without Sauce, 176 grams, 6.2 ounces, 390 Calories, 140 Calories from Fat, 15 grams of Fat, 39 grams of Carbohydrates, 25 grams of Protein.

 

McDonalds Hamburger, 270 Calories, 80 Calories from Fat, 9 grams of Fat, 35 grams of Carbohydrates, 13 grams of Protein.

McDonalds Cheeseburger, 320 Calories, 120 Calories from Fat, 13 grams of Fat,  35 grams of Carbohydrates, 16 grams of Protein.

McDonalds Chicken McGrill without Mayo, 340 Calories, 60 Calories from Fat, 7 grams of Fat, 45 grams of Carbohydrates, 26 grams of Protein.

McDonalds Chicken McGrill, 450 Calories, 160 Calories from Fat, 18 grams of Fat,  46 grams of Carbohydrates, 26 grams of Protein.

 

Subway Ham Deli Sandwich, 162 grams, 224 Calories, 33 Calories from Fat, 3 grams of Fat, 37 grams of Carbohydrates, 12 grams of Protein.

Subway Turkey Deli Sandwich, 171 grams, 227 Calories, 36 Calories from Fat, 4 grams of Fat, 37 grams of Carbohydrates,  13 grams of Protein.

Subway Veggie Delite-6 inch Sub, 183 grams, 232 Calories, 26 Calories from Fat, 3 grams of Fat,  43 grams of Carbohydrates, 9 grams of Protein. 

Subway Roast Beef Deli Sandwich, 171 grams, 236 Calories, 36 Calories from Fat, 4 grams of Fat,  37 grams of Carbohydrates, 14 grams of Protein.

Subway Tuna Deli Sandwich, 169 grams, 267 Calories, 76 Calories from Fat, 8 grams of Fat, 37 grams of Carbohydrates, 1 grams of Fiber, 2 grams of Sugar, 12 grams of Protein 

Subway Turkey Breast-6 inch Sub, 240 grams, 282 Calories, 33 Calories from Fat, 4 grams of Fat, 45 grams of Carbohydrates, 17 grams of Protein.

Subway Bologna Deli Sandwich, 162 grams, 283 Calories, 98 Calories from Fat, 10 grams of Fat, 37 grams of Carbohydrates, 11 grams of Protein 

Subway Turkey and Ham-6 inch Sub, 240 grams, 288 Calories, 38 Calories from Fat, 4 grams of Fat, 45 grams of Carbohydrates, 18 grams of Protein.

Subway Ham-6 inch Sub, 240 grams, 293 Calories, 43 Calories from Fat, 5 grams of Fat, 45 grams of Carbohydrates, 18 grams of Protein.

Subway Roast Beef-6 inch Sub, 240 grams, 296 Calories, 43 Calories from Fat, 5 grams of Fat, 45 grams of Carbohydrates, 19 grams of Protein.

Subway Subway Club-6 inch Sub, 254 grams, 304 Calories, 42 Calories from Fat, 5 grams of Fat, 46 grams of Carbohydrates, 21 grams of Protein.

Subway Chicken Parmesan Ranch Wrap, 269 grams, 333 Calories, 42 Calories from Fat, 5 grams of Fat, 56 grams of Carbohydrates, 17 grams of Protein.

Subway Super Turkey Breast-6 inch Sub, 296 grams, 333 Calories, 40 Calories from Fat, 4 grams of Fat, 47 grams of Carbohydrates, 26 grams of Protein.

Subway Seafood and Crab-6 inch Sub, 254 grams, 338 Calories, 81 Calories from Fat, 9 grams of Fat, 51 grams of Carbohydrates, 14 grams of Protein.

Subway Meatball-6 inch Sub, 254 grams, 342 Calories, 54 Calories from Fat, 6 grams of Fat, 46 grams of Carbohydrates, 26 grams of Protein.

Subway Super Turkey and Ham-6 inch Sub, 296 grams, 343 Calories, 50 Calories from Fat, 6 grams of Fat, 47 grams of Carbohydrates, 27 grams of Protein.

Subway Steak and Cheese Wrap, 262 grams, 353 Calories, 81 Calories from Fat, 9 grams of Fat, 53 grams of Carbohydrates, 16 grams of Protein.

Subway Super Ham-6 inch Sub, 296 grams, 354 Calories, 60 Calories from Fat, 7 grams of Fat, , 47 grams of Carbohydrates, 27 grams of Protein.

Subway Turkey Bacon Deluxe Wrap, 256 grams, 355 Calories, 90 Calories from Fat, 10 grams of Fat,  52 grams of Carbohydrates, 14 grams of Protein.

Subway Super Roast Beef-6 inch Sub, 296 grams, 360 Calories, 61 Calories from Fat, 7 grams of Fat, 47 grams of Carbohydrates, 29 grams of Protein.

Subway Steak and Cheese-6 inch Sub, 265 grams, 363 Calories, 88 Calories from Fat, 10 grams of Fat, 47 grams of Carbohydrates, 24 grams of Protein.

Subway Subway Melt-6 inch Sub, 259 grams, 370 Calories, 98 Calories from Fat, 11 grams of Fat,  46 grams of Carbohydrates, , 23 grams of Protein.

Subway Cold Cut Trio-6 inch Sub, 254 grams, 374 Calories, 123 Calories from Fat, 14 grams of Fat, 45 grams of Carbohydrates, 19 grams of Protein.

Subway Super Subway Club-6 inch Sub, 325 grams, 377 Calories, 59 Calories from Fat, 7 grams of Fat, 48 grams of Carbohydrates, 32 grams of Protein.

Subway Tuna-6 inch Sub, 254 grams, 378 Calories, 129 Calories from Fat, 14 grams of Fat, 45 grams of Carbohydrates, 18 grams of Protein.

Subway Super Seafood and Crab-6 inch Sub, 325 grams, 444 Calories, 137 Calories from Fat, 15 grams of Fat, 58 grams of Carbohydrates, 18 grams of Protein.

Subway Super Roasted Chicken Breast-6 inch Sub, 325 grams, 453 Calories, 82 Calories from Fat, 9 grams of Fat, 49 grams of Carbohydrates, 44 grams of Protein.

 

Taco Bell Grilled Chicken Soft Taco, 4.5 ounces, 200 Calories, 60 Calories from Fat, 7 grams of Fat, 20 grams of Carbohydrates, 14 grams of Protein.

Taco Bell Grilled Steak Soft Taco, 4.5 ounces, 200 Calories, 60 Calories from Fat, 7 grams of Fat 19 grams of Carbohydrates, 14 grams of Protein.

Taco Bell Soft Taco, 3.5 ounces, 210 Calories, 90 Calories from Fat, 10 grams of Fat, 20 grams of Carbohydrates, 11 grams of Protein.

Taco Bell Grilled Steak Soft Taco Supreme, 5.8 ounces, 240 Calories, 100 Calories from Fat, 11 grams of Fat, 21 grams of Carbohydrates, 15 grams of Protein.

Taco Bell Tostada, 6.3 ounces, 250 Calories, 110 Calories from Fat, 12 grams of Fat, 27 grams of Carbohydrates, 10 grams of Protein.

Taco Bell Soft Taco Supreme, 5.0 ounces, 260 Calories, 120 Calories from Fat, 13 grams of Fat, 22 grams of Carbohydrates, 11 grams of Protein.

Taco Bell Bean Burrito, 7.0 ounces, 370 Calories, 110 Calories from Fat, 12 grams of Fat, 54 grams of Carbohydrates, 13 grams of Protein.

Taco Bell Grilled Chicken Burrito, 7.0 ounces, 390 Calories, 120 Calories from Fat, 13 grams of Fat, 49 grams of Carbohydrates, 3 grams of Fiber, 2 grams of Sugar, 19 grams of Protein.

 

Wendys Jr. Hamburger, 118 grams, 270 Calories, 90 Calories from Fat, 10 grams of Fat, 34 grams of Carbohydrates,  15 grams of Protein.

Wendys Grilled Chicken Sandwich, 189 grams, 310 Calories, 70 Calories from Fat, 8 grams of Fat, 35 grams of Carbohydrates, 27 grams of Protein.

Wendys Jr. Cheeseburger, 130 grams, 320 Calories, 120 Calories from Fat, 13 grams of Fat, 34 grams of Carbohydrates, 17 grams of Protein.

Wendys Plain Single, 133 grams, 360 Calories, 150 Calories from Fat, 16 grams of Fat, 31 grams of Carbohydrates, 24 grams of Protein.

Wendys Spicy Chicken Sandwich, 213 grams, 410 Calories, 130 Calories from Fat, 15 grams of Fat, 43 grams of Carbohydrates, 28 grams of Protein.

 
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