By DR KENT L BAZARD
LET’S not pretend it doesn’t happen. You walk out the gym feeling pumped, tired and maybe even a little proud of yourself.
But then hunger hits - and on the way home, that $5.99 combo from your favourite drive-thru starts whispering your name.
Before you know it, your post-leg day victory meal turns into a box of fried wings, fries, soda and a side of guilt.
We’ve all been there. But the question is: Is fast food killing your fitness progress?
The short answer? If it becomes a habit - absolutely.
The Cost of Convenience
Fast food isn’t just convenient - it’s designed to be addictive. High in refined carbs, unhealthy fats, excess sodium and added sugars, these meals can: Spike your blood sugar Promote fat storage Increase inflammation Wreck your energy levels Undermine muscle recovery
If your goal is weight loss, muscle gain, or better health, fast food is one of the biggest roadblocks.
You Can’t Out-Train a Bad Diet
Training hard and eating poorly is like building a house during a storm—progress gets washed away.
Even if you “burn it off,” a consistent intake of nutrient-poor meals leads to: Poor muscle recovery
Low testosterone in men
Increased fatigue
Brain fog
Slower metabolism over time
It’s not just about calories—it’s about quality. Bahamian Favorites... Reimagined?
We love our “chicken in the bag,” peas and rice, macaroni, Junkanoo Champagne. Not to mention the fast food giants and Chinese food. But if these become your go-to meals after every workout, you’re feeding your cravings—not your muscles.
Instead, reimagine local flavors in a healthier way:
Grilled chicken breast with roasted vegetables Brown rice and pigeon peas with steamed greens Fresh fruit smoothies instead of soda Oven-baked Sweet potatos instead of fries
It’s about balance, not restriction.
Fast Doesn’t Have to Mean Junk
If you’re in a rush, you can still choose better:
Grab a boiled egg and banana, or overnight oats for breakfast Keep a protein shakes, fruit and mixed nuts for snaking
Ask for grilled instead of fried
Say no to the soda—every time you do, it counts
Plan ahead. Prepping one or two healthy meals in advance each week and eating ON TIME makes the drive-thru far less tempting.
What You Eat After the Gym Is Just as Important Post-workout is prime time for nutrient absorption. You need: Protein to rebuild muscle
Carbs to replenish energy
Fluids to rehydrate
Fast food delivers plenty of calories—but few nutrients. Over time, this mismatch leads to poor performance, increased fat gain, and stalled progress.
Final Thought
Most fast food companies aren’t built for your goals.
Discipline doesn’t end at the gym doors. If you’re putting in the work on the mat, the turf, or the weight rack—make sure your nutrition matches that energy.
Save the chicken in the bag for a planned treat—not your routine fuel.
• Dr. Kent L. Bazard is a sports medicine physician, sports nutrition specialist and performance coach.
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