Long hours, heavy lifting, and physical demands are part of daily life in construction, engineering, and architecture. Fueling your body with enough protein is essential to maintaining energy levels, boosting strength and recovery, and supporting a robust immune system. Whether climbing scaffolding, managing blueprints, or handling clients, proper nutrition can make all the difference in powering through the most challenging days. Ensure you get enough protein by meal prepping, understanding serving sizes, and making high-protein swaps.

Quick look

• Protein is essential for contractors to sustain energy, repair muscles, recover quickly from physically demanding work, and support healthy immunity.
• Signs of deficiency include persistent fatigue, muscle weakness, slower wound healing, and increased susceptibility to illness.
• Boost your intake with strategies like meal prep, understanding serving sizes, and choosing higher-protein swaps like quinoa over rice or Greek yogurt over sour cream.
• Plan smart by stocking protein-rich foods and spreading protein intake throughout the day to maintain energy and support muscle recovery.

Protein matters

Protein is your body’s building block for muscle repair, energy production, and overall health. When lifting heavy materials or spending long hours on your feet, your muscles break down and need the amino acids in protein to rebuild stronger. This repair process is vital for reducing soreness and preventing injuries over time.

Beyond muscle recovery, protein helps sustain energy levels throughout the day. Unlike quick-burning carbs, protein provides a steady fuel source, keeping contractors sharp and focused even during demanding shifts. Protein supports muscle strength and is key in maintaining immunity and balancing hormones, which is critical for contractors working in challenging environments.

Consuming enough protein can speed up recovery after a strenuous day and improve endurance for those in physically demanding roles. By replenishing their bodies with quality protein, contractors can reduce fatigue, stay productive, and keep up with the physical challenges of their trade.

Signs you’re lacking protein

Your body relies on protein to function at its best, and falling short on your daily intake can lead to noticeable problems—especially for workers tackling physically demanding jobs. Here are some common signs that you might not be getting enough protein:

Persistent fatigue

Low protein intake could be the culprit if you’re dragging by mid-morning or struggling to keep up with the pace of a long day. Protein helps stabilize energy levels, so skipping it can leave you feeling worn out and unable to focus, particularly when your job requires physical and mental stamina.

Muscle loss or weakness

Protein is essential for muscle repair and growth. Without it, the body may break down muscle tissue to meet energy needs. For people in construction, this can reduce strength and endurance, making tasks like lifting heavy equipment or operating machinery more challenging.

Slower wound healing

Cuts, scrapes, and bruises are common on job sites, but your body might take longer to heal if you’re not getting enough protein. Protein supports tissue repair, so inadequate intake can delay recovery from even minor injuries, potentially keeping you off the job longer than necessary.

Increased susceptibility to illness

Working in construction or engineering often means exposure to dust, outdoor elements, and fluctuating weather. A lack of protein can weaken the immune system, leaving workers more vulnerable to colds, infections, or other illnesses that could disrupt their schedules.

5 tips to beef up your protein intake

1. Calculate your intake range

Knowing how much protein your body needs is the first step to improving your intake. The general recommendation for adults is 0.8 grams of protein per kilogram of body weight. However, if you’re in a physically demanding field like construction or engineering, you’ll likely need more—up to 1.6 to 2.2 grams per kilogram of body weight, according to the American College of Sports Medicine.

To calculate your range:

1. Convert your weight to kilograms (divide pounds by 2.2).
2. Multiply your weight in kilograms by the protein intake range (e.g., 70 kg × 1.6 = 112 grams of protein per day).

For example, if you weigh 180 pounds (about 82 kilograms) and are active, aim for 130-180 grams of protein daily. This will ensure your body has enough protein to repair muscles, sustain energy, and keep up with demanding work.

2. Familiarize yourself with serving sizes

Knowing these serving sizes can help you plan meals and snacks that pack enough protein to fuel your day. For example, pairing 3 oz of chicken with a cup of quinoa gives you 34 grams of protein in one meal. Here’s a quick guide to the protein content of common foods:

• 1 large egg: 6 grams
• 3 oz (palm-sized) chicken breast: ~26 grams
• 4 oz cooked salmon: ~27 grams
• 3 oz cooked steak: ~25 grams
• 1 cup cooked quinoa: 8 grams
• ½ cup tofu: 11 grams
• 1 cup Greek yogurt: 23 grams, depending on the brand
• 2 tbsp peanut butter: 7 grams
• 1 oz almonds (about 23 nuts): 6 grams

Being mindful of portion sizes also ensures you don’t accidentally fall short or overeat in a way that makes balancing your meals difficult. A good rule of thumb is to aim for 20-30 grams of protein per meal to distribute your intake throughout the day evenly, which helps with muscle repair and sustained energy.

3. Stock up on protein-rich foods

Keeping your kitchen and job site stocked with protein-packed options makes it easier to meet your daily goals. Here are some versatile, easy-to-source protein options:

Staples for meals

• Lean meats: Chicken, turkey, and lean cuts of beef or pork
• Fish: Salmon, tuna, cod, or canned sardines
• Eggs: A quick and affordable source of high-quality protein
• Legumes: Lentils, chickpeas, and black beans
• Tofu or tempeh: Opt for organic and non-GMO
• Dairy: Greek yogurt, cottage cheese, or milk
• Whole grains: Quinoa, farro, and whole-grain bread

Convenient snacks for job sites

• Jerky: Beef, turkey, or plant-based options for an easy, shelf-stable snack
• Protein bars: Look for bars with at least 10-20 grams of protein and minimal added sugar
• Mixed nuts: Almonds, cashews, or peanuts, pre-portioned to avoid overeating
• Hard-boiled eggs: Portable and packed with 6 grams of protein each
• String cheese or mini cheese wheels: Convenient, no-prep options
• Edamame: High in protein and easy to pack in small bags

These items ensure you’re never caught without a protein-rich option, whether packing a lunch for the job site or grabbing a quick snack between tasks. Stocking your pantry and lunchbox with these essentials increases your energy and performance throughout the day.

4. Choose higher protein swaps

Sometimes, boosting your protein intake is as simple as swapping one ingredient for another. These easy substitutions can make a big difference without requiring a complete diet overhaul:

Higher protein swaps

• Quinoa instead of rice: A cup of cooked quinoa packs 8 grams of protein compared to 4 grams in white rice. Plus, it’s a complete protein, providing all essential amino acids.
• Greek yogurt instead of sour cream: Greek yogurt contains up to 20 grams of protein per cup, while sour cream offers only about 5 grams. Use it as a topping for tacos, baked potatoes, or dips.
• Edamame instead of chips: A half-cup provides 9 grams of protein, making it a healthier, more filling snack.
• Chickpea pasta instead of regular pasta: Chickpea-based pasta delivers 13-15 grams of protein per serving, compared to just 7 grams in traditional wheat pasta.
• Almond butter instead of jam: Swapping jam for almond butter on toast adds 7 grams of protein per tablespoon.
• Cottage cheese instead of cream cheese: Cottage cheese contains around 14 grams of protein per half-cup, significantly more than the 2 grams in cream cheese.

These small, practical swaps can significantly increase your daily protein intake without changing the flavor or structure of your meals. For instance, trading your usual bowl of pasta with chickpea pasta and topping it with lean ground turkey can easily double the protein content of your dinner.

By choosing higher-protein alternatives, you can maximize the nutritional value of your meals and snacks, keeping you energized and ready to tackle physically demanding work.

5. Meal prep

When you’re rushing from one job site to another, finding protein-rich snacks or meals on the go can be challenging. Meal prep saves time, reduces the temptation to reach for less nutritious options, and keeps your protein intake steady throughout the day. Planning and preparing meals in advance is one of the best ways to consistently meet your protein goals, even on your busiest days. 

Easy meal prep ideas

• Grilled chicken and quinoa bowls: Cook a batch of quinoa and grill several chicken breasts. Pair them with steamed veggies and top with a drizzle of olive oil or your favorite sauce for an easy, protein-packed lunch.
• Overnight protein oats: Combine oats, milk (or a plant-based alternative), and a scoop of protein powder in a jar. Add toppings like nuts, seeds, or fresh fruit for a quick breakfast that can be eaten on the go.
• Hard-boiled eggs and veggie packs: Prep a dozen hard-boiled eggs and portion them with sliced veggies like carrots, celery, and bell peppers for easy snack packs.
• Turkey or chicken wraps: Use whole-grain tortillas, lean deli turkey or chicken, and add spinach, avocado, and Greek yogurt for a quick, high-protein wrap.
• Chickpea salad: Toss canned chickpeas with diced veggies, olive oil, lemon juice, and herbs for a versatile salad that can be eaten alone or as a side dish.

Helpful hints for eating more protein

Protein quality

Complete proteins contain all nine essential amino acids your body needs but can’t produce independently. These are crucial for muscle repair, energy, and overall health. Common sources of complete proteins include animal proteins, quinoa, soy, rice, and beans.

If you follow a plant-based diet, aim to include a variety of plant-based protein sources throughout the day to ensure you’re getting all essential amino acids.

Protein timing

Getting enough protein isn’t just about how much you eat—it’s also about when you eat it. Spreading your protein intake evenly throughout the day helps to maintain steady energy levels while preventing hunger (and overeating) later in the day. Timing your protein intake also helps support muscle repair and recovery, which is essential during long days on a work site.

Start with a protein-rich breakfast to set the tone for the day, and continue incorporating protein into snacks and meals, such as pairing apple slices with peanut butter or adding grilled chicken to a salad at lunch. 

Bottom line

Adequate protein intake is essential to staying strong, energized, and ready to tackle the challenges of the job. Whether lifting heavy materials, working long hours, or recovering from the wear and tear of a busy workday, prioritizing protein can make a big difference in your performance and overall well-being.

Boosting your protein intake doesn’t have to be complicated. Small, manageable changes—like swapping rice for quinoa, prepping protein-packed meals in advance, or choosing high-protein snacks—can add significant benefits over time.

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