It’s often a ritual. You’ve powered through practice, a conditioning session, or a grueling game. You’re exhausted and famished. And you’re ready to decompress with your teammates over a reward for your hard work. While it is certainly important to refuel after putting everything you have out there on the court, the field, or in the ring, the typical quick stop can pack in more calories than you bargained for.

There is no question high school and college athletes train hard. Those dedicated to their sport spend hours a week in the gym, conditioning, practicing, and playing their respective sport. And hard work deserves a reward, but consider the impact some of the typical go-to choices may have when it comes to your health.

Let’s refresh on some calorie basics. A gram of protein and a gram of carbohydrates both have four calories. A gram of fat contains nine calories. Together, these macronutrients fuel our bodies and help with repair. Consuming the right mix and ratio is important to build muscle and maintain energy for sport. Working with a nutritionist or dietician can help an individual determine the proper calories to keep an athlete going strong. Not all athletes are the same and neither are their nutritional needs. Being aware of your caloric need is important to maintain a healthy weight (or possibly achieve a proper weight for your sport) and recovery.

That being said, some post-workout or game meals can pack on the calories.

Let’s take a look at some popular recovery meals, their calorie count, and just how much work it takes to burn off that reward.

Chipotle

It’s a go-to for many. The food is fresh, tasty, and that guac! This chain restaurant taunts its fresh ingredients, but the meals can pack a punch. Let’s take a look at one popular option.

A typical Chipotle burrito bowl, including guacamole. Total calories: 1,000

What it takes to burn off 1,000 calories:

• 2 hours and 30 minutes of golf, carrying your clubs
• 2 hours of soccer
• 3 hours of baseball

Taco Bell

It’s convenient. It’s quick. And it’s available in just about every town across America. Taco Bell is a late-night destination and might be on your mind heading home after the game.

Taco Bell’s 2 chicken chalupas supreme combo with a large soft drink. Total calories: 1,260

What it takes to burn off 1,260 calories:

• 1 hour and 30 minutes of jumping rope
• 2 hours and 30 minutes of tennis
• Weight train for 5 hours and 30 minutes

McDonald’s

A staple for generations of athletes. Hey, it’s everywhere, has something for everyone, and you likely don’t have to go far to find one any time day or night. How much would a popular combo meal set you back?

McDonald’s large Big Mac meal with Coke. Total calories: 1,320

What it takes to burn off 1,320 calories:

• 3 hours and 15 minutes of walking
• 1 hour and 45 minutes of full-court basketball
• 2 hours of lacrosse

Pizza

Seriously, is there not a affordable better meal and can be shared by teammates? Pizza is a staple in the American diet and often a food choice favored by cashed strapped high school and college athletes. Those tasty slices and toppings can add up…fast.

Three large slices of pepperoni pizza and a large soft drink. Total calories: 1,190

What it takes to burn off 1,190 calories:

• 5 hours and 30 minutes of bowling
• 2 hours of ice hockey
• 3 hours of swimming laps

Asian

Sometimes you need something filling and quick on your way home from a game. Asian take-out can offer a wide spread of meal options.

General Tso’s Chicken with pork fried rice. Total calories: 1,500

What it takes to burn off 1,500 calories:

• 3 hours and 45 minutes of walking
• 2 hours and 30 minutes of football
• Weight train for 6 hours and 30 minutes

Applebee’s

Who doesn’t want to eat good in the neighborhood? Often Applebee’s will highlight local teams on the walls of their establishments. It’s a great, low-key spot to meet up and share a meal while breaking down the day’s practice.

Quesadilla burger. Total calories: 1,650

What it takes to burn off 1,650 calories:

• 2 hours of jumping rope
• 4 hours and 30 minutes of volleyball
• 4 hours of swimming laps

BW3

Nothing goes better together than wings, fried food, and sports. Many will gather together at their local BW3 to refuel after a big practice while catching up on several games on the big screens.

BW3 house sampler not including a beverage. Total calories: 2,480

What it takes to burn off 2,480 calories:

• 4 hours of rugby
• Weight train for 10 hours and 45 minutes
• Run 6mph (10 min/mile pace) for 3 hours and 45 minutes.

Post win, or loss at the neighborhood bar

If you’re a college athlete age 21 or older, there’s a good chance you may meet some teammates up at the local campus bar to celebrate the win or commiserate the loss. Either way, you’re likely to have a shot, or two, plus a couple of drinks to enjoy as your recap the game.

Two shots of whiskey and two draft light ale beers. Total calories: 500

What it takes to burn off 500 calories:

• Run 6mph (10 min/mile pace) for 45 minutes
• Stair climber for 1 hour
• 30 minutes of vigorous boxing

There is nothing wrong with a little reward for hard work done in the gym or in the game. As an athlete, you’ve worked very hard to prepare your body for success in your respective sport. Yes, athletes will burn more calories, and can often consume more food. But don’t be fooled. Many post-practice or game meals can undermine your hard work. It’s fine to reward yourself here or there, but be mindful of how often “treat yo self” sneaks in during the week. Refueling is important but focuses on the tried and true – whole foods, minimally processed. Focus on your lean proteins and eat a rainbow of carbs to keep your body functioning like a finely tuned machine. Balance is key for longevity in your sport, and beyond.