Good Fast Food After Workout: Dietitian Approved Choices

Fast food doesn’t necessarily mean it is bad; we think it’s unhealthy. Eating fast food can lead to increased body weight and is harmful to the body. Many people also believe that those who work out cannot eat fast food. Those who exercise regularly need to eat some necessary foods after exercise. The right combination of protein and carbohydrates is essential to maintain the required nutrition after exercise. And some fast foods can be an alternative to these. And eating this type of fast food will not harm the body.

In this article, we will discuss how to choose fast food after exercise according to the advice of dieticians. It is essential to eat food if you exercise regularly, and if you want, you can get the necessary nutrition from fast food.

Why is a post-workout meal important?

When we exercise hard, our muscles break down. At this time, glycogen is depleted, and muscles start to deteriorate.

Muscle recovery: It is essential to eat the necessary foods for muscle recovery after exercise, especially protein. Because protein provides the amino acids needed for muscle repair.

Restore energy: The glycogen used during exercise needs to be replenished. Eating carbohydrates after exercise helps this glycogen return quickly, which makes you ready for the next exercise.

Maintain hormonal balance: Hormone levels in the body increase after exercise. Cortisol levels can increase, so it is essential to consume the proper nutrition after exercise to keep them balanced.

Muscle growth: For those whose goal is muscle growth, a post-workout meal is essential. The right mix of protein and carbohydrates accelerates the process of muscle protein synthesis, which helps in the formation of new muscle cells.

The Right Nutrients

Lauren Manaker, M.S., RDN, LD, CLEC

Cottage cheese + Almonds + Banana

Why: It’s a combination of protein, healthy fats, and carbohydrates that are effective for fueling and recovery. Cottage cheese provides protein (~13 g), almonds add extra protein and healthy fats, and bananas replenish glycogen.

Protein

Muscle tissue breaks down after exercise. And protein is needed to repair it. Protein provides the amino acids necessary to rebuild muscle. Protein is essential in a good post-workout snack.

Generally, experts recommend eating protein after a workout. ‘I look at protein as a muscle-building nutrient,’ says Amy Stephens

Carbohydrates

During exercise, muscles draw on their stored energy from glycogen. And to replenish it, we need to eat the necessary carbohydrates. This restores energy to your body and stimulates muscle protein synthesis. So, fast food should contain essential carbohydrates.

Healthy fats

It is better not to eat too much fat after exercise. Because it takes longer to digest and delays the absorption of carbohydrates, it is essential to eat a few nuts and avocados after a workout.

Dietitian-approved fast food alternatives

It is a misconception that eating fast food after exercise is harmful. There is no substitute for food to restore muscle and replenish energy deficit. There are more alternatives than just fast food. Below is a list of some fast food alternatives that dietitians generally approve of:

According to Amy Goodson, MS, RD, CSSD, LD,

Fast food can be eaten after exercise if it is chosen wisely. He often recommends choosing grilled chicken, salads, and foods that provide the right amount of protein and carbohydrates. He gives such advice in his book ‘The Sports Nutrition Playbook’.

1. Grilled Chicken Sandwich or Burger

Opt for a grilled chicken sandwich instead of a fried chicken sandwich. Grilled chicken is an excellent source of lean protein. You can get your carbs from the bread or bun that comes with it. Skip the mayonnaise or creamy sauces and add vegetables like tomatoes and lettuce to make it healthier.

2. Chicken or Fish Tacos

Opt for soft corn or flour shells instead of fried shells. Instead of fried fish, you can opt for tacos made with grilled fish or chicken. Adding lettuce, tomatoes, and salsa sauce will create a great combination of protein and carbs.

3. Grilled Fish

If grilled fish is available at fast food chains, it is a great option. Fish is a good source of omega-3 fatty acids and protein, which help reduce muscle inflammation. It can usually be eaten with a side salad or steamed vegetables instead of French fries.

4. Oatmeal

Oatmeal is available at some fast food shops. Oatmeal is an excellent source of complex carbohydrates, which provide energy to the body for a long time. It also contains a small amount of protein. It can be made healthier by adding nuts or fruits to it.

5. Salad

Many fast food chains offer a variety of salads. Choose salads with grilled chicken or another protein source. They contain a lot of vitamins and minerals. However, creamy or sugary dressings should be avoided. You can use vinegar-based dressings instead.

6. Burrito Bowl

Instead of a taco or burrito shell, it is served in a bowl. It usually contains grilled chicken or beef, rice, beans, lettuce, and salsa. It is a balanced meal, containing the right mix of protein and carbohydrates. It is very healthy if you avoid excess cheese, sour cream, or mayonnaise.

Foods to Avoid

While choosing the right foods is essential for quick energy recovery after exercise, it is also necessary to avoid certain foods. Some fast food items can ruin your hard work and hinder muscle recovery. Dietitians generally recommend avoiding the following foods:

1. Deep-fried foods

Foods like French fries, chicken nuggets, fried chicken, or onion rings are deep-fried. These types of foods contain a lot of unhealthy fats, which slow down your digestive process. This delays the absorption of protein and carbohydrates, thereby hindering the muscle recovery process.

2. Excess sugary drinks

Drinks like soda, sweet juices, flavored tea, or coffee contain a lot of sugar. Although this sugar gives the body a quick energy boost, it does not provide any nutritional value. As a result, it does not play any role in muscle repair or glycogen replenishment. Instead, it adds extra calories to the body, which helps in weight gain.

3. High-fat foods

High-fat ingredients like cream sauce, extra cheese, and mayonnaise add a lot of calories to your food. Although fat is necessary for the body, excess fat slows down the digestive process and prevents the absorption of essential nutrients.

4. Processed meat

Some fast food chains use processed meats, such as hot dogs or some types of sausages. This type of meat often contains excess sodium, preservatives, and unhealthy fats, which are not beneficial for the body.

5. Excess salt

Almost all fast food items contain excess salt. Excess salt can cause water retention and dehydration, which is very harmful to the body after exercise.

Some more things to do

1. Eat on time

It is best to eat food within 30 to 60 minutes after exercise. This time is called the “anabolic window”. During this time, the muscles are most ready to absorb nutrients. So, eat your chosen fast food as soon as possible. This will speed up the process of muscle repair and glycogen replenishment.

2. Proper hydration

Drinking enough water is equally important as eating. You lose a lot of fluid through sweat during exercise. Not replenishing this fluid can lead to dehydration, which hinders your body’s performance and recovery. Therefore, drink plenty of water with meals. Avoid excessively sugary drinks or soda.

3. Food quantity

Fast food is usually sold in large quantities or as a “large size”. It is essential to choose the amount according to your needs. If you have a large burger or sandwich, consider a side salad or vegetable instead of French fries. Or, divide the meal in half. Overeating is harmful to your body.

4. Incorporating healthy fats

Although it is recommended to avoid excess fatty foods, a small amount of healthy fats can be beneficial. For example, if your fast food option contains avocado or nuts, you can add them. These fats provide energy for a long time and help in the absorption of nutrients.

5. Check the nutritional value of food

Many fast food chains have nutritional information on their websites. You can check that information before ordering food. You can choose the most suitable option for you by looking at the amount of calories, protein, carbohydrates, and fat. This will help you make the right decision consciously.

A few words from Corewellfit

Fast food doesn’t have to mean unhealthy; the issue is how we choose it. Options like grilled chicken, burrito bowls, or protein-rich salads help in muscle recovery and replenishing energy deficits. These foods can maintain the right balance of protein, carbohydrates, and other nutrients.

So, don’t panic if you have fast food options in front of you when you are hungry after a workout. Instead, choose grilled, baked, or steamed options wisely and avoid excess sugar, fat, and sodium. Remember, a healthy lifestyle is a balanced process, where occasional fast food can also fit in properly.