When you're in the throes of muscle-gaining mode, hitting up any old drive-through might seem like a shortcut to your goals. But here's the deal: Not all fast food is created equal. Opting for low-quality fare can leave you lagging on your nutrient and fiber intake, sapping your strength rather than fueling your gains.

But fear not, because we've done the legwork for you. Here's a lineup of eight muscle-building fast food options to keep you on track when convenience is king or you're simply craving a break from kitchen duty. Pair them with a protein powder shake—your ticket to on-the-go gains!

1. Chich Fil-A:

Known for its stance against beef, this chicken haven offers up a range of flavorful options to satisfy your cravings.

Choice 1: Grilled Chicken Club Burger or Grilled Chicken Burger with a side of Small Fries

  • Nutritional Info:
  • Total Calories: 1,075
  • Fat: 35 g
  • Protein: 71 g
  • Carbohydrate: 119 g

Choice 2: Bagel with Chicken, Omelette, Yogurt, Chicken Brunch Tortilla, and Wholemeal Bread Oatmeal

  • Nutritional Info:
  • Total Calories: 1,080
  • Fat: 45 g
  • Protein: 55 g
  • Carbohydrate: 120 g

2. Chipotle Mexican-Grill:

When you're craving generous portions and bold flavors, Chipotle's got your back with its hearty Mexican fare.

Choice 1: Steak Burrito with Brown Rice, Pinto Beans, Fajita Vegetables, Black Beans, Corn Salsa, Mild Salsa, Guacamole, and Lettuce

  • Nutritional Info:
  • Total Calories: 1,340
  • Fat: 50 g
  • Protein: 68 g
  • Carbohydrate: 171 g

Choice 2: Barbacoa Burrito with Brown and White Rice, Black Beans, Salsa Corn, Tomatillo Green Chili Salsa, Cheese, and Greens

  • Nutritional Info:
  • Total Calories: 1,230
  • Fat: 38 g
  • Protein: 56 g
  • Carbohydrate: 169 g

3. IHOP:

With its diverse menu, IHOP serves up a variety of hearty options, including creative twists on breakfast classics.

Choice 1: Custom Omelet with Cream Cheese, Avocado, Bell Pepper, served with White Chocolate Chip Raspberry Muffins and Syrup

  • Nutritional Info:
  • Total Calories: 1,275
  • Fat: 49 g
  • Protein: 47 g
  • Carbohydrate: 167 g

Choice 2: Scrambled Egg Omelet with Chicken Fajitas and Chocolate Chip Pancakes

  • Nutritional Info:
  • Total Calories: 1,578
  • Fat: 93 g
  • Protein: 88 g
  • Carbohydrate: 101 g

4. Subway:

Known for its fresh bread and array of veggies, Subway lets you customize your sandwich or salad to fit your needs.

Choice 1: 12-inch Subway Club on Honey Oat Bread with Provolone Cheese, Greens, Tomatoes, Onion, Bell Pepper, and Avocado

  • Nutritional Info:
  • Total Calories: 935
  • Fat: 32 g
  • Protein: 58 g
  • Carbohydrate: 117 g

Choice 2: 12-inch Sweet Onion Chicken Teriyaki on Nine-Grain Wheat Bread with Provolone Cheese, Greens, Onion, Olives, Tomatoes, and Sweet Onion Sauce

  • Nutritional Info:
  • Total Calories: 938
  • Fat: 19 g
  • Protein: 62 g
  • Carbohydrate: 138 g

Pro tip: Amp up your macros by adding double meat, guacamole, or a side of caramelized fries!

Conclusion:

While we'd all love to feast on gourmet meals around the clock, sometimes fast food is the only option. For adult bodybuilders aiming to hit their protein targets—around 0.8 grams per kilogram of body weight daily—these picks offer a convenient way to fuel muscle growth. With approximately 20 grams of protein per serving, these top four fast food choices for bodybuilders are a game-changer in 2022. Say goodbye to fast food nightmares and hello to gains!