An Athlete at McDonald’s
I get it. Athletes are often hungry and crunched for time. After a long tournament day with back-to-back games, or perhaps after a long school day followed by an evening game, student athletes in particular are looking for that quick bite to eat. While McDonald’s is not known for being a health hub, it’s one of the more popular fast food stops for young athletes.
Yet we also know that nutrition is the backbone of athletic performance. If you want to be excellent in your sport, the foods you use to fuel-up and refuel your body make a difference. So what are the nutrition filters an athlete should use when they are at the drive-thru at McDonald’s?
First, consider whether you are fueling-up for exercise or refueling after exercise.
If you’re fueling-up, it’s best to avoid foods that are slow to digest, as these will make you feel sluggish and increase the risk of upset stomach during your game. In particular, dietary fats slow digestion, so fatty foods shouldn’t be the first choice. What’s more, you’re aiming to top-off glycogen muscle stores before exercise, so the meal should be carbohydrate-rich.
If you’re refueling, the goal is to have about a 3:1 ratio of carbohydrates to protein in your post-game meal. The carbohydrates will refill those glycogen muscle stores, and the proteins will repair damaged muscle tissue. Studies have shown that this ratio is optimal for reducing DOMS, or Delayed Onset Muscle Soreness, allowing you to jump back into your sport with fresh muscles more quickly. This could look like 90 grams of carbohydrate and 30 grams of protein.
Second, opt for carbohydrate-rich options when available.
Unfortunately, fast foods tend to be heavy in dietary fats. Eating fats is certainly not a bad thing, but for an athlete looking to fuel-up and refuel muscles, fats are the macronutrient that help to top off calorie requirements after carbohydrate and protein needs have been met. It’s best to look for lower fat, higher carbohydrate options on the menu.
What does McDonald’s have to offer?
Take a look at the macronutrient break-down among some of these top choices at McDonald’s:
McDonald’s 10 Piece Chicken McNugget
25% CHO
22% Protein
52% Fat
McDonald’s McCrispy Chicken Sandwich
39% CHO
22% Protein
38% Fat
McDonald’s Medium Fries
53% CHO
8% Protein
42% Fat
McDonald’s Quarter Pounder with Cheese
32% CHO
23% Protein
45% Fat
McDonald’s Classic Hamburger
49% CHO
19% Protein
32% Fat
Hamburger Happy Meal: Hamburger, Kid’s Fries, Apple Slices, 1% Milk
52% CHO
18.5% Protein
30% Fat
Interestingly, it’s the Hamburger Happy Meal that appears to be the best choice for an athlete! It’s rich in carbohydrates, provides an adequate amount of protein, and is the lowest in fat. The Hamburger Happy Meal provides a hamburger, a kid’s size fries, apple slices and a carton of milk. This is a relatively balanced meal containing a grain (hamburger bun), protein (hamburger patty), fruit (apple slices), and a calcium-rich option for strong bones (milk). Depending on their energy requirements, an athlete could consider ordering two Hamburger Happy Meals to meet their caloric needs, as each meal provides 475 calories.
Again, fast food isn’t the optimal choice for an athlete, but sometimes it’s what is readily available. If this is the case, it’s important to know how to make choices on the menu through an athlete nutrition lens.
Working with a dietitian is the best way to understand your nutrition needs as an athlete and how to fulfill them with real foods. Dietitians are trained to find practical solutions to your dietary goals and preferences. If you are interested in working with me, schedule a FREE discovery call here.