🍔 16 Best High-Protein Fast Food Options

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Here’s what we’ve got for you today: 

• 16 delicious high-protein foods from fast food chains 

• 10 of the best exercises to build up your muscular endurance

• All about Derek Lunsford’s new trainer, Chris Cormier

NUTRITION 

McGains 

Are you a food lover trying to build muscle? Good news — gaining muscle is all about hitting your macros (protein, fats, and carbs) when it comes to dieting, not necessarily sticking to “clean” eating all the time. While fast food isn’t exactly health food, many joints offer surprisingly high-protein options to support your goals.

Sure, chains like Subway, Chick-fil-A, and McDonald’s are loaded with saturated fats, sodium, and refined carbs, but their menus also feature meals that can help you blow past your daily protein requirements. (After all, those Chick-fil-A grilled nuggets pack 25 grams of protein and just 130 calories.)

So, if you have to indulge in fast food occasionally, here are 16 high-protein options to fuel your muscle-building journey.

A MESSAGE FROM RUNDOT

Participate in running research with RunDot and get two free months of run training

What is The RunDot Project?

It is an annual research initiative that uses optimized run training to help runners reach their true potential.

Why should you join?

RunDot athletes improve their running abilities, on average, 3.2x more than non-users, and experience performance improvements in 30% less training time.

Qualified participants also receive 2 free months of run training.

Do you qualify?

You are a good fit if you check these boxes:

• You train with a GPS-enabled device

• You have not used RunDot or TriDot in the last 12 months

• You are not a professional runner

• You are enthusiastic and motivated to accomplish your running goals

Do you meet these criteria?

Join the 2025 RunDot Project. Learn more and apply here.

WORKOUT

The Power to Endure

Unlike training for strength, muscle endurance workouts are all about lightening the weight and putting the reps into overdrive. While that might be a tough pill to swallow if you enjoy packing endless plates onto the bar, putting a renewed focus on endurance work could upend your stale gym regimen.

The guide below highlights 10 of the best exercises for muscle endurance, from proper kettlebell swings to the dreaded walking lunge. Our experts break down each exercise’s recommended reps, sets, and proper form. Plus, we’ve designed a complete workout plan to help you build endurance, improve strength, and elevate your overall conditioning.

BODYBUILDING 

All About “The Real Deal” 

Derek Lunsford is gearing up for his Arnold Classic debut in late February, marking his first event since his coach, Hany Rambod, retired. To prepare for this new chapter, Lunsford partnered with legendary bodybuilder Chris Cormier as his new trainer as he embarks upon his comeback year. 

Modern fans may recognize Cormier as a prominent bodybuilding media personality, analyst, and coach. Longtime enthusiasts remember him as a top-tier competitor celebrated for his aesthetics, size, and impeccable posing chops. Beyond the stage, the 1999 Mr. Olympia bronze medalist found significant success in the larger bodybuilding industry, gracing numerous magazine covers and landing major supplement sponsorships.

Learn more about Cormier’s remarkable career below. 

THE DROP SET 

Don’t Be a Drag

• Looking to take your arm day to the next level and build bigger biceps? Learn how the drag curl can make that happen. 

• 2024 Ms. Bikini Olympia Lauralie Chapados relies on fasted cardio and protein pancakes to prep for the 2025 Arnold Classic. See her full day of eating to prep for the new bodybuilding season. 

• Want to train like the 2024 Mr. Olympia Samson Dauda? Here’s how “The Nigerian Lion” is prepping his shoulders for the 2025 Arnold Classic stage.