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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.
Travel and tournament fueling kit
Good for showing the kind of portable backup that makes a fast-food stop less chaotic.
Fast-food survival guide cover
A literal visual for fast-food decision making when the tool is about choosing, not avoiding, the stop.
Tournament and travel food kit
Portable foods that survive long days without a kitchen.