How to eat junk and still build muscle

How to eat junk and still build muscle

Of course, as bodybuilders, we should always strive to fuel our bodies with a constant supply of healthy, nutrient-dense food if we want to build muscle.

Unfortunately, with today's fast-paced lifestyle and longer work days, we are sometimes forced to grab what we can. When you're trying to build muscle, it's always better to eat something than nothing.

In this article I will reveal the healthiest fast food options and what to eat when you are “short” and need a protein fix.

Fast food choices for stranded bodybuilders

Part control

Since fast food is high in calories but notoriously high in fat, the most important thing is to pay attention to your portion size.

By consuming a small portion and following the tips below, you can provide your body with the best nutrients available. This will “hold you over” until you get home and can eat something healthier.

Adjust your fat accordingly

Following on from this, if you are forced to eat out, make sure the rest of your home-cooked meals that day are particularly low in fat. Adjust your diet accordingly and you can make up for the high-fat “fast food” you had to eat earlier in the day.

Drink selection

When it comes to carbonated drinks, they are generally full of empty calories and enormous amounts of sugar. They should be avoided at all costs. As do fruit juices, which also contain a lot of sugar.

Put a Grange Hill on it and just say no.

The best choice is water. If it's not an option, then diet sodas are the way to go. Milkshakes are the worst. They often contain as many calories from fat as your main meal.

The top 3 best of a bad group

1. Chicken Shish Kebab

If possible, try to get your hands on a flame-grilled chicken shish kebab. Although they are sometimes marinated, the fact that the chicken is not processed is an advantage. Say a big “yes” to all salads, but replace mayonaise with lemon juice and say goodbye to pitta bread. Or at least only eat half. The white bread has almost no value for your muscle building goals. Shish kebab skewers are the best choice against burgers or fried chicken of any kind.

2. Burgers

Rule number one when it comes to burgers is to leave out the sauces and never add bacon. Mayo hoards huge amounts of fat, while ketchup contains sugar, and often a lot of it.

If possible, opt for a whole wheat bun and if not – then be prepared to remove the top bun and consider yourself lucky that you just saved at least 100 empty calories.

Skip the cheese and go for just a single beef patty.

As for the protein, it might make sense for you to double, but any benefits of the protein are seriously offset by the fat content of the patty anyway.

Eat clean and eat big as soon as you get home instead.

3. Fried chicken

We've already talked about how shish kebabs are the best choice, but there are times when the only food available has a K and an F in the shop title.

Normally this wouldn't be a good bodybuilding option, to say the least. However, with a little careful planning, you can almost get away with it.

First, follow the advice with the burger. No sauces and no cheese.

Second, when choosing your chicken, choose grilled if possible. If you must opt ​​for the fried stuff, remove all the skin and batter. You cannot remove all the fat that has penetrated, but you can reduce the overall fat content this way.

Conclusion

So there we have it. With informed choices, you can eat junk and still build muscle.

Or at least you can still get some much-needed protein to keep you going until you manage to get home and cook something decent without consuming too much fat.

Of course, there is no substitute for a healthy diet, structured training and sufficient rest between training sessions.

Inspired by Michael Tottman