Inputs
- Your current situation
- The question you need answered
Outputs
- A clearer answer to the question
- A practical next step to take
Select Restaurant
Eating For...
Subway — Athlete Menu
Build Your Own Athlete Sub • 7 items ranked
Go-To Orders
Best choices for athletes
6" Turkey on White
Athlete gold standard. Add veggies, skip mayo.
6" Chicken Teriyaki
Best macro ratio at Subway.
Footlong Turkey
Massive carb load + lean protein.
Proceed with Caution
OK in a pinch, watch portions
6" Veggie Delite
Light option. Good 60-90 min out.
6" Italian BMT
Higher fat from salami. Not ideal pre-run.
Cookie (Choc Chip)
Quick carbs post-run. Not ideal, but tastes great.
Avoid Pre-Race
High fat, GI risk
Meatball Marinara
Too much fat and grease pre-race. GI risk.
Use this in practice
- Share with athletes before away meets so they can pick higher-carb, moderate-protein options.
- Use the macros to show that fast food can fit — it's about choices, not restriction.
- Suggest adding a side of fruit or milk when possible to round out the meal.
Evidence Base
fast-food decision making
Practical examples
Concrete fast-food and travel-stop examples that help athletes choose the least bad option for the timing window they are actually in.
Turkey burger dinner example
A realistic order-style visual for athletes who need a real meal instead of fries-only fueling.
Travel and tournament fueling kit
Good for showing the kind of portable backup that makes a fast-food stop less chaotic.
Bus and meet-day cooler
The easiest way to stop athletes from relying on concession chaos.