16 Fast Food Tips for Athletes

Do you have an athlete on a travel, competitive, or school team? Then you know the number one struggle for a young athlete on the road: fast food choices. But the convenience of fast food doesn’t mean you have to compromise your nutritional decisions!

With a little bit of research, you can fuel up on the go so you don’t feel sluggish and you don’t lose out on your performance. Below you’ll see recommendations for some of the most popular restaurants around the country: Panera, McDonald’s, Chipotle, and Starbucks. Each of them lists their nutrition facts on their website so you can know what’s good and what’s going to slow you down before you order.

So here are our top 16 tips for eating fast food while traveling.

What fast food should my athlete look for at Panera?

1. Always look for options on the menu that are lower in added sugars.

2. Avoid trans-fats and aim for lower saturated fats—especially right before a game or competition.

3. Reduce your sodium intake as much as you can, and prioritize water! Athletes do have higher sodium needs, but sodium levels are worth looking into when ordering fast food.

What can I add to a McDonald’s order?

4. Look to add fiber with lettuce and other veggies.

5. Add protein-rich snacks prior to eating fast food so you don’t fill up at the restaurant.

6. Add color to your meal to form a complete plate.

7. Avoid sodas and sugary drinks! Fast food meals tend to be high in sodium, heightening your need for water during performances. So hydrate as much as you can.

What should I order at Chipotle?

8. If you’re eating before a game or competition, focus on good carbohydrates and protein.

9. Save high fat foods—such as queso, guac, sour cream, and cheese—for after you compete.

10. As for double protein after a workout to promote muscle recovery.

11. Veggies & brown rice are perfect for both pre- or post-workout and for adequate energy and micronutrients

How to order at Starbucks for an athlete:

12. Aim to limit the added sugar—including flavors and sugar substitutes.

13. Avoid syrups! Sugar-free syrups are a better alternative to support weight loss.

14. Choose low-fat milk to support weight loss goals.

15. Choose whole-fat milk for weight gain goals.

16. Limit your caffeine intake to less than 400mg.

If you’re more committed to meal prep while traveling for sports and competitions, check out our No Cooking Required Meals. You can stop at a local grocery store on the road or take them with you before you leave town.

Let’s get you set up with one of our certified nutrition coaches! Click here to learn more about our program and what we can do for your athlete and your family.

Share these nutrition tips with your network

Adult Fat Loss, High School & College Student-Athlete Plans, Presentations & Coaching