Quick look

• Large meals, natural circadian rhythms, and cortisol dysregulation can cause afternoon energy slumps.
• Limiting caffeine and ensuring proper hydration can help you maintain consistent energy levels throughout the day.
• If you work a desk job, incorporating desk exercises or a quick walk at lunch can help boost energy levels.
• Healthy, nutrient-dense meals are a key component of energy production; avoid heavy, high-calorie, high-carb meals that will immediately spike blood sugar.

Afternoon grogginess: Why it happens

If you’ve ever struggled to stay awake as the clock ticks closer to 3:00 pm, you have experienced the uniquely energy-sapping phenomenon of the mid-day slump. These energetic black holes can strike while you’re at your desk or working on the job site, leaving you tired, lethargic, unfocused, and unmotivated.

Several factors can cause these slumps, and by understanding each one, you can tackle the issue head-on, keeping you alert and motivated right to the end of the day.

1. Heavy meals 

Afternoon energy crashes can sometimes be caused by large lunchtime meals or foods heavy in sugars or refined carbohydrates. When you eat these meals—like a big bowl of pasta or a few greasy burgers—your body will experience a sharp spike in blood sugar as it processes these easily digested fuel sources, followed by an equally sharp sugar crash. 

2. Circadian rhythm 

Your natural circadian rhythm can also contribute to low afternoon energy levels. Circadian rhythms are like your body’s internal clock, releasing cortisol to help you wake up and melatonin to help you fall asleep. Your circadian rhythm naturally creates a dip in energy after lunch, and many cultures have included a midday nap to accommodate this natural phenomenon. In North America, unfortunately, taking a midday siesta’s generally frowned upon, no matter how tired you are.

3. Dysregulated cortisol

Cortisol dysregulation can also play a role in afternoon grogginess. Being chronically stressed puts pressure on the adrenal glands to constantly pump our cortisol. When you’re in a constant high-cortisol state, eventually, your adrenals can’t keep up, and output becomes a bit wonky. Instead of rising in the morning and falling in the evening, they can fluctuate throughout the day, causing fatigue if they dip in the afternoon. Similarly, if you have adrenal fatigue, your cortisol levels never quite reach the level they’re supposed to, leading to constant grogginess or fatigue.

4 ways to tackle a midday slump

Although some processes contributing to a midday slump are natural, that doesn’t mean you can’t take steps to prevent them. Staying awake and alert is crucial, whether working at heights or drafting a new floor plan.

1. Avoid caffeine

This may seem counterintuitive, but caffeine can worsen your afternoon energy levels. Many of us start the day with caffeine in the form of energy drinks or coffee. This means that the morning jolt has worn off by the time the afternoon rolls around, and you’re left feeling more tired than ever. This caffeine crash is similar to the rollercoaster of highs and lows you experience with blood sugar. To avoid this, try starting your day with lower quantities of caffeine (a small coffee instead of an extra-large, for example) or avoid caffeine altogether.  

2. Hydrate

It’s easy to become dehydrated, especially when working hard in hot environments. Dehydration can make you feel thirsty, but it can also make you feel hungry and tired. Bring a reusable water bottle to work with you, and ensure you drink plenty of water. If you’re working outdoors in hot weather, you may also want to consider adding electrolytes to your water to replace the minerals you’re losing through sweat. Staying hydrated can go a long way towards preventing afternoon fatigue, so replace your energy drink with plenty of water and see how it feels!

3. Movement

It’s no coincidence that the mid-afternoon slump often finds you slumped over your desk. After several hours of inactivity, it’s easy for your body to start powering down and shifting into rest mode. It may seem counterintuitive, but adding movement into your day can help you feel more alert and awake. Try taking a brisk walk outside, stretching, doing jumping jacks, or even a few push-ups to help you regain your sense of clarity and focus. 

4. Reach for healthy fuel

Instead of a lunch filled with heavy fats and simple carbohydrates, choose healthy fuel. Meals should include fresh fruits and vegetables, lean meats, and whole grains to provide your body with sustained energy. Smaller portions will help you feel satiated without feeling overly full and needing to nap. Looking at your midday meal as a fuel source can help you make healthier choices. Choosing a breakfast that doesn’t spike your blood sugar can also help elimiate the mid-day energy crash.

Bottom line

It’s crucial to stay awake and alert in every industry, especially engineering, architecture, and construction, where fatigue-induced mistakes can add up to costly errors or deadly accidents. Help your body avoid the midday slump by reducing caffeine, incorporating movement into your day, staying hydrated, and consuming healthy, nutrient-dense meals. 

Learn more about how to stay happy and healthy under the hard hat by subscribing to our weekly newsletter!

Sustainability in construction

As our population increases, the need for cleaner energy does, too, meaning the construction industry must meet the demand for sustainable alternatives to fossil fuels. While the industry has long harnessed wind and solar power, groundbreaking new energy alternatives like sand and hydrogen positively impact the energy sector. 

Until recently, there were very few solutions for what the construction industry could do to slow the climate crisis. In 2021, the commercial and residential construction industry was responsible for 37% of all process-related carbon dioxide emissions. While companies have a responsibility to innovate with more sustainable solutions, consumer demand for them to fast-track development also needs to be present.

Here’s how that’s shaping up.

8 innovations paving the way for alternative energy

1. Solar-powered shingles

Solar shingles use a technology known as photovoltaic (PV) panels, which have slowly increased in adoption throughout the United States. These panels absorb sunlight and transfer it into an electrical current, which is then extracted through metal contacts and converted into usable electricity. 

While still a newer technology, experts predict that roughly 18% of households in America will use some type of solar power by 2032. The panels look like traditional shingles and are capable of withstanding harsh weather. They’re thinner and more flexible than solar panels and could lower the average utility bill from 40% to 70%. Each tile is individually sealed with rubber to prevent water from entering and disrupting the technology. 

2. Smart grids

Smart grids are electricity networks that manage and monitor the flow of electricity with advanced technology. This technology could involve a multitude of energy sources, including: 

• Centralized power plants: Traditional nuclear power plants could generate energy to power a smart grid or network of smart grids.
• Distributed Energy Resources (DERs): Include wind turbines, solar panels, electric vehicles, and other eco-friendly storage systems.

Smart grids power homes, commercial buildings, and municipalities. They allow consumers to automate their energy management and integrate their renewable energy sources more effectively. This energy storage system benefits construction teams by mitigating intermittencies by accumulating excess power for potential outages. It can also significantly improve disaster communications in moments of bad weather. 

Managing energy will become a higher priority with the increased adoption of electric vehicles, as more homes and offices are installing chargers. The U.S. currently has over 61,000 public charging stations, so efficiently managing electric energy going forward is crucial. 

3. Hydrogen fuel cells

Electric vehicles are becoming more commonplace in the construction industry as more companies commit to electrification efforts. The next wave of electrified equipment could be a range of Fuel-Cell Electric Vehicles (FCEVs) that utilize hydrogen power. FCEVs aid the construction industry through short refueling times and reduce gas-powered operations. 

Hydrogen power could also work with wind, solar, and geothermal systems to meet the high energy demand of the AEC space and beyond. Research suggests that hydrogen fuel cells could entirely transform energy production in commercial buildings and on-site energy generation and drastically reduce the carbon footprint of existing projects and construction sites. Aside from the energy perks, hydrogen also brings lower maintenance costs, which are crucial for building owners and managers. 

4. Sand batteries

Sand batteries utilize natural resources like sand to improve sustainability efforts and effectively store energy surpluses. These batteries store power transformed as heat and can maintain it for months on end. The batteries must reach at least 600 degrees Celsius to be operational, and one industrial-sized sand battery can hold up to 100 megawatt-hours (MWh), which could be enough to heat small towns in the wintertime. 

The Vatajankoski power plant in Finland invented the world’s first industrial-sized sand battery. It’s a towering 23-ft steel container filled with 100 tonnes of builders’ sand, a fan, and two district heating pipes. A resistance heater heats the air inside the sand, enabling the battery to function and travel through heat exchange pipes. Thick insulation surrounds the sand, ensuring it doesn’t lose heat and functionality. The battery stores 8 MWh when fully charged. 

5. Solar windows

Solar windows are double the energy efficiency of regular windows. They determine a building’s thermal efficiency and effectiveness, and their solar power capabilities maximize energy production. These windows are less impactful than PV solar panels on your roof or solar-powered shingles but are a great supplementary energy solution that compounds nicely with your home’s primary source of energy production. 

These windows contain mini PV panels in the transparent coating, transforming the sun’s energy into usable power for a commercial building or home. Some of that light transfers through the window pane, allowing it to act as a regular window, but they decrease the energy production compared to traditional solar panels. While these windows aren’t widely available commercially, companies increasingly seek to integrate the technology into future projects. 

6. Asphalt solar collectors

Asphalt is currently the standard choice for building quality roads. It is 100% recyclable and provides top-notch skid resistance, making it safer for people on and off their worksite. Research in the solar space has delved into the impact of asphalt solar collectors (ASCs) on heat islands in cities. The ASCs harness the sun’s heat and disperse it more evenly, reducing the harshness and damage that heat islands create. Their findings show that they not only aid in preventing structural damage to the roads but also act as powerful energy collectors. 

7. Solar fuel

Aside from hydrogen power, experts in construction sustainability are also looking at more solar fuel options. Solar fuel converts carbon dioxide and other chemical feedstocks into stable fuels. This fuel source is compatible with current infrastructure, making the integration seamless and lowering potential replacement costs. 

Solar fuel hasn’t quite hit the mainstream market, but it is on track to be a cost-effective option for future construction projects. Typical applications for solar fuels include power generation, transportation, residential use, and industrial processes.

8. Airborne wind energy

While wind turbines are a very common way to harness energy, they are also challenging to use in areas that lack the space to support them. This issue has inspired the innovation of airborne wind energy systems, which generate and store power while suspended in the air. 

These wind energy systems come in a few forms. Some are set up to fly in a transverse direction or a crosswind, allowing them to reach altitudes of 656 feet. Others, such as aerofoil kites, remain connected to a traditional stationary turbine and supply it with stored energy. In some cases, airborne wind energy systems are also utilized to generate power on board an aircraft. 

According to the DOE, this system can harness as much energy as the regular grounded turbines. However, they emphasize that the technology needs additional developments. They suspect that most forms of airborne wind energy will not replace conventional turbines but may supplement smaller operations like remote islands. 

Bottom line

The AEC industry’s commitment to sustainability doesn’t have to end with electrified vehicles, battery-powered tools, and sustainable building materials. By utilizing innovative energy sources like smart grids, sand batteries, solar panels, and solar fuel, companies can take these unconventional alternative energy methods to the mainstream and reduce their environmental impact. 

Like this and want more? Subscribe to our newsletter for more on alternative energy and construction innovation.

Why you have low energy

Low energy can stem from various factors, especially in physically demanding fields like the trades. Long work hours, extended or irregular shifts, and high-stress environments are common in this industry, which can significantly contribute to fatigue. The body’s natural circadian rhythm, which regulates sleep and wake cycles, can be disrupted by these demanding schedules, leading to chronic tiredness and decreased alertness. Additionally, poor sleep quality, lack of proper nutrition, and excessive consumption of caffeine or alcohol can further exacerbate feelings of fatigue​.

Whether you’re trying to get through a demanding workday at the site or simply looking to enhance your overall well-being, knowing how to increase energy levels can be a game-changer. Incorporating these simple yet effective strategies into your daily routine can turn the tide and boost your productivity.

9 tips to boost your energy and increase focus and productivity 

1. Avoid processed foods and refined carbs

One of the quickest ways to drain your energy is through poor dietary choices. Consuming processed foods, sugar, and refined carbs can cause rapid spikes in your blood sugar levels, often followed by sudden crashes that leave you feeling sluggish and tired.

To maintain steady energy levels, focusing on a balanced diet tailored to your body is important. Each individual has slight variations in their food sensitivities that can alter how a person responds. Therefore, it’s important to optimize your food based on what makes you feel good and avoid bloating or energy crashes. In addition, choosing whole grains, lean proteins, healthy fats, and plenty of vegetables is typically a safe bet. These foods help stabilize blood sugar and provide sustained energy, keeping you alert and focused​.

2. Feed your gut

A healthy gut microbiome is a must for anyone looking to increase energy levels. It helps improve nutrient absorption, leading to better uptake of vitamins, minerals, and proteins. The opposite is also true. When your gut is imbalanced due to poor diet, stress, or lack of sleep, it can lead to fatigue and lower energy levels as nutrient absorption decreases.

Improving your diet is a simple and effective way to improve your gut microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, are a great start. Additionally, consuming fiber-rich foods like fruits and whole grains helps support gut health and can lead to improved energy levels​.

Pro tip: Alcohol, sugar, industrial seed oils, and processed foods are some of the worst foods for gut health. Simply avoiding these can make a big difference in your gut microbiome.

3. Stay hydrated

Staying hydrated is crucial for maintaining energy levels, especially if you want to increase your energy during hot summer days. But it’s not just for hot days; dehydration can significantly impact your physical and mental performance, leading to fatigue, headaches, and difficulty concentrating. When your body lacks sufficient water, it struggles to carry out essential functions, such as regulating body temperature and transporting nutrients to cells, which can leave you feeling drained.

To avoid dehydration, drink at least eight cups of water per day, more if you’re physically active or working in a hot environment. An alternative approach is incorporating water-rich foods like fruits and vegetables into your diet. If plain water feels too monotonous, try infusing it with lemon, cucumber, or mint for a refreshing twist​, or throw in a packet of electrolytes.

4. Cut back on caffeine

While caffeine can provide a temporary energy boost, excessive consumption can lead to long-term fatigue, particularly if it interferes with your sleep. Caffeine blocks adenosine, a chemical in your brain that promotes sleep, making you feel more awake. However, consuming too much caffeine, especially later in the day, can disrupt your sleep cycle, leading to poor sleep quality and increased tiredness the following day.

Limiting caffeine intake to 400 mg daily, roughly equivalent to four cups of coffee, is recommended. Try to avoid caffeine after 2 pm to prevent it from interfering with your sleep. If you’re particularly sensitive to caffeine, consider gradually reducing your intake to avoid withdrawal symptoms like headaches and irritability. Switching to herbal teas or decaffeinated coffee in the afternoon can help you wind down without sacrificing the energy boost​.

5. Supplement with essential nutrients

If you’re looking into supplements to increase energy, B vitamins, iron, and magnesium are among the most effective options. For example, B12 and B6 are essential for converting food into energy, making them vital to prevent fatigue. B12, in particular, supports the formation of red blood cells, which carry oxygen throughout your body and ensure your muscles and brain have the fuel they need to function effectively.

Iron is another critical nutrient, especially for those at risk of anemia, a condition where your body doesn’t produce enough healthy red blood cells, leading to chronic tiredness and weakness. Women, in particular, may benefit from iron supplementation, especially if they have heavy menstrual cycles.

Magnesium is another nutrient you can supplement that’s great for energy. It’s involved in over 300 biochemical reactions in the body, including energy production. It helps convert food into energy and is essential for maintaining muscle and nerve function. Low levels of magnesium can lead to feelings of fatigue, muscle cramps, and even mental fog.

6. Prioritize sleep

Sleep is a no-brainer. Yet so many people in construction fail to get enough of it. While the early work hours are hard to avoid, there is a way to approach sleep strategically. The goal is to get 7-9 hours of sleep each night. Effective strategies that help you get a better sleep include:

• Silencing smartphone notifications after 8 pm
• Using black-out blinds
• Keeping the room cool (between 68° and 76°F)
• Going to bed early and at the same time each night
• Creating a relaxing bedtime routine
• Reducing blue light exposure

Sleep helps the body repair itself, consolidates memories, and processes the day’s activities, all of which are crucial for physical and mental energy. Avoiding heavy meals, caffeine, and alcohol before bed can also improve sleep quality, leaving you refreshed and energized for the day ahead​.

7. Hit the gym or attend a fitness class

Regular exercise is a powerful tool for boosting energy levels and enhancing mental clarity. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural mood elevators, helping to reduce feelings of fatigue and stress. Moreover, exercise increases the number of mitochondria within your muscle cells, enhancing your body’s ability to produce energy.

Beyond physical benefits, exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by fostering the growth of new brain cells. This is particularly important for mental clarity and focus. Whether through weightlifting, cardio, or group fitness classes, engaging in fitness activities strengthens your body and sharpens your mind, making it easier to stay energized and productive throughout the day. 

8. Reduce stress

Chronic stress is a major energy drain, affecting both your mental and physical well-being. When stressed, your body remains in a heightened state of alertness, which can lead to exhaustion over time. Exercise is one of the most effective ways to combat stress. It helps lower cortisol levels, the hormone associated with stress, and increases the production of endocannabinoids, which help regulate mood and promote a sense of calm.

Additionally, techniques like meditation, deep breathing exercises, and yoga can further reduce stress by calming the mind and improving your ability to manage daily challenges. Integrating stress-reduction strategies into your routine can lower cortisol levels and preserve your energy. 

9. Get some sunlight

Exposure to natural sunlight, especially in the morning, is essential for regulating your body’s circadian rhythm, which governs sleep-wake cycles. Sunlight stimulates the production of serotonin, a hormone associated with mood elevation and focus, and helps your body produce vitamin D, which is crucial for energy levels. Spending just 10-30 minutes outside each day, preferably in the morning, can significantly improve your energy, boost your mood, and help regulate your sleep patterns, contributing to sustained vitality throughout the day.

Bottom line

Low energy levels can stem from various factors, including poor diet, lack of exercise, stress, and inadequate sunlight exposure. By understanding how to increase energy through lifestyle choices, such as eating a balanced diet, engaging in regular physical activity, managing stress effectively, and ensuring adequate exposure to natural light, you can significantly improve your energy levels and overall health.

The Pickering Nuclear Generating Station is one of the world’s largest nuclear facilities, generating around 14% of Ontario’s electricity. Officials hope that the refurbishment will help Ontario meet the needs of a rapidly growing population—by current estimates, the province will see a 75% increase in energy needs by 2050. In addition to creating power, the Pickering Nuclear Generating Station will also produce Cobalt-60 isotopes used in medical equipment sterilization and cancer treatments. 

OPG has obtained government authorization to sign a $2.1 billion contract with CanAtom, a joint venture of AECON and AtkinsRéalis. The nuclear engineering company will be responsible for early work, including engineering, procurement of long-lead components, and planning the construction of the retube, feeder, and boiler replacement of Pickering Nuclear Generating Station units 5-8. This early-stage work with CanAtom will create 2,400 jobs. 

In a statement, Minister of Energy and Electrification Stephen Lecce said, “The Pickering Nuclear Generating Station has powered cities and towns across Ontario with affordable, reliable, and zero-emissions electricity for more than 50 years, supporting thousands of jobs in the process. This refurbishment would protect those good paying jobs and provide the affordable and reliable power our province will need for decades to come.” 

According to the Conference Board of Canada, the project is expected to be completed by the mid-2030s. The refurbishments and increased capacity will create approximately 11,000 jobs annually and contribute $19.4 billion to the Ontario economy. The project takes an Ontario-first approach, supporting local industries, communities, and economies by ensuring that 90% of the refurbishment parts and materials are sourced from within the province. 

The Ontario government will contribute a total of $6.2 billion to the refurbishment of Pickering Nuclear Generating Station through its investment in this project phase. OPG will also spend $100 million with Indigenous companies during the refurbishment project’s lifespan to ensure economic benefits are shared with First Nations communities hosting the project. 

The project requires approval from the Canadian Nuclear Safety Commission before proceeding. 

Stay up-to-date with all the latest construction news by subscribing to our weekly newsletter and following Under the Hard Hat on LinkedIn!

The heaviest hitters for energy

Energy levels aren’t as simple as taking this and feeling better—endogenous energy production directly reflects how well your body utilizes nutrients. Still, external factors can also be significant contributors to low energy: 

• Poor sleep: Poor sleep causes fatigue and excessive sleepiness throughout the day, preventing the ability to focus and complete tasks.
• Stress: Stress causes your adrenal glands to work overtime, increasing cortisol output. Chronic overproduction of cortisol can increase feelings of fatigue and lead to the dreaded ‘adrenal fatigue.’
• Poor diet or nutritional deficiencies: A high-fat and low-fiber diet affects digestion, and slow digestion zaps energy. Too much or little of certain foods or micronutrients can also impact metabolism and energy balance.
• Alcohol: Alcohol can affect your energy by interfering with efficient sleep cycles, making you feel drowsy the next day.

10 supplements to boost energy levels

1. Ashwagandha

Best for: Stress and anxiety relief

Ashwagandha is an evergreen shrub native to India, Africa, and the Middle East. It is part of the nightshade family of herbs and is best known for having beneficial effects on anxiety, stress, and fatigue. Ashwagandha is classified as an adaptogen, a supplement that helps the body cope with stress. 

Adaptogens increase the state of non-specific resistance to stress while lowering the sensitivity to stressors. Simply put, supplementing with adaptogens like ashwagandha can enhance your body’s ability to protect itself in the face of stressors, leading to a higher level of equilibrium (balance) than exhaustion.

This herb also helps to improve blood sugar levels, support heart health, and improve cognition by supporting focus, memory, and some mental health conditions like OCD and depression. 

2. B vitamins

Best for: Boosting metabolism and brain function

The B vitamins are a group of eight essential vitamins—thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin—necessary for energy metabolism. Optimal metabolic processes and energy metabolism ensure your body can adequately convert food into nutrients for energy production. These nutrients can be taken alone or as part of a B complex.

Research shows that B vitamins support brain function and cell metabolism by supporting cellular energetic processes, exhibiting neuroprotective and antioxidative effects, and supporting neurotransmitter synthesis in the central nervous and peripheral nervous systems. They also help prevent infections and improve bodily functions like eyesight, appetite, nerve function, cardiovascular health, hormone production, and good cholesterol production. 

3. Ginseng

Best for: Lowering oxidative stress

Ginseng is a powerful herb found in the roots of plants within the genus Panax and is commonly referred to as American ginseng, South China ginseng, and Korean ginseng. It has been shown to help naturally ease fatigue and increase energy levels.

Some of ginseng’s benefits have been linked to its presence of polysaccharides and oligopeptides. These are said to lower stress and increase energy production by boosting antioxidant enzyme activity, supporting mitochondrial function, and reducing inflammation. 

4. Iron

Best for: Maintaining energy production and promoting muscle function

Hemoglobin, an iron-rich protein found in red blood cells, transports oxygen throughout the body. Increasing your iron intake directly promotes the production of hemoglobin, which is essential for proper energy production. When iron levels are low, the body cannot efficiently carry oxygen to cells, leading to fatigue and reduced energy levels. 

Proper blood flow promotes oxygenation of the muscles, allowing them to function correctly, especially during periods of increased physical activity. Adequate iron levels also ensure the brain gets the oxygen it needs to function. Iron deficiency anemia can develop without sufficient iron levels, leading to fatigue and shortness of breath. 

5. Vitamin C

Best for: Immune system support

Vitamin C is a powerful antioxidant that can boost energy levels by decreasing inflammation and alleviating fatigue. It contains compounds that scavenge and neutralize harmful substances in your body, helping to prevent diseases associated with inflammation and oxidative damage. Villain C is also known to bolster energy levels, enhancing the absorption of non-heme iron from plant sources.

6. Selenium

Best for: Maintaining energy via thyroid health

The body’s energy production relies on sufficient amounts of thyroid hormones. An improperly functioning thyroid—hypo- or hyperthyroidism—can lead to changes in energy levels. More specifically, hypothyroidism (an under-functioning thyroid) can leave people feeling tired, sluggish, and depressed. Selenium is one of a few minerals that play a big role in thyroid health by supporting the synthesis of thyroid hormones, protecting thyroid tissue, and maintaining the thyroid’s integrity.

A steady production of your thyroid hormones is crucial for overall health. This will allow your metabolism to function optimally and stabilize your natural energy levels. 

7. Creatine 

Best for: Energy recovery during and after physical activity

Creatine is one of the best supplements for “quick bursts” of energy. While you may not need maximum energy or power on-site during your day job, it can be a handy supplement for recovery if you plan to hit the gym after work. Creatine works by increasing your body’s phosphocreatine (PCr) stores, allowing for heightened production of adenosine triphosphate (ATP), the body’s primary energy source. Because your muscles require a large amount of ATP to fuel high-intensity exercise, boosting PCr stores directly boosts your body’s ability to produce energy.

8. Vitamin B12

Best for: Improving mental stamina, muscle function, and metabolism

Vitamin B12 is another essential nutrient required for metabolism. Sufficient levels of vitamin B12 help the body metabolize carbohydrates, proteins, and fats, which are then converted into energy. Vitamin B12 is also involved in the production of red blood cells. When your body is B12 deficient, a condition known as pernicious anemia develops, meaning your organs and tissues aren’t getting an adequate supply of oxygen. Your energy levels can tank, leaving you feeling tired and weak.

9. Magnesium

Best for: Increasing overall energy levels

One of magnesium’s primary functions is to convert carbohydrates, proteins, and fats into usable fuel for the body—i.e., it’s essential for nutrient metabolism. As a cofactor in more than 300 enzymatic reactions, magnesium is also required for nerve and muscle function, blood pressure, and blood sugar levels and supports the production of DNA. People who are magnesium deficient often notice symptoms of fatigue.

Additionally, magnesium’s role in muscle and nerve function can support sleep, essential for energy levels and productivity. 

10. CoQ10

Best for: ATP production

CoQ10 is a fat-soluble antioxidant that is essential for energy production. It’s a component of the electron transport chain (ETC) that produces adenosine triphosphate (ATP), the primary energy source for cells. As an antioxidant, CoQ10 also protects cells against oxidative damage and lipid peroxidation by reducing pro-oxidative compounds.

Our body’s CoQ10 levels naturally decline with age, making supplementation (or consuming organ meats) vital to maintaining energy levels and overall health, especially in physically demanding industries like construction.

How to choose the right supplement

1. Consider your needs

Before shopping around for supplements, it’s important to consider what you need in terms of supplement outcome and your current health status. Here are a few things to think about before shopping: 

• Do I have any allergies or intolerances to be mindful of?
• Do I have specific dietary restrictions that could restrict my supplement intake?
• Are there any known illnesses I have that supplements could impact?
• What, if anything, am I susceptible to which could create risks or side effects if I take supplements?

2. Look at your dietary intake

Your diet should offer the bulk of nutrients to support energy production, but in cases where more is needed, supplements can fill in the gaps. Take a week to track your diet and identify areas where you may be missing certain nutrients—don’t just go willy-nilly buying everything on this list.

3. Choose quality

Quality is everything when it comes time to shop—especially considering nutritional supplements are loosely regulated. Look for supplements from reputable brands that contain high-quality ingredients in their most bioavailable form. Also, consider supplements with recognized certifications:

• Certified gluten-free
• NSF
• GMP 
• USP
• USDA organic
• Non-GMO Project Verified
• Certified vegan

Check for certifications on the bottle, research the ingredient list, and dig into the reviews. If you’re unsure what to look for, speak to a nutritionist or healthcare professional. 

4. Choose the correct form

Supplements don’t only come via pill—there are several ways to reach your ideal intake levels. Common supplement intake forms include:

• Pills
• Softgels
• Capsules
• Powders
• Tablets
• Pre-mixed beverages 
• Gummies
• Tinctures

5. Consult with your healthcare professional

A health professional who can access your medical history will be able to help with these questions and any additional background information you need before you begin with supplements. 

If you have any preexisting conditions or illnesses, a healthcare professional can advise on what supplements to take, in what form, and even which brand might be best for you. After you begin with supplements, monitor the effects and how you feel. From there, consult your doctor if you feel unwell in any regard. 

Other hacks to support energy levels

1. Get a good night’s sleep

A good night’s sleep is the foundation for a productive and energetic day. Here are some tips to optimize sleep: 

• Maintain a cool temperature in your bedroom—between 60 to 67°F (15 to 19°C)
• Reduce screentime 2-3 hours before bed
• Invest in blackout curtains/shades or a sleep mask for complete darkness
• Avoid alcohol and caffeine 6-8 hours before bed
• Be consistent with your bedtime schedule, even on weekends

2. Reduce stress levels

Stress significantly contributes to energy levels and can interfere with sleep and productivity. You can maintain consistent energy by actively practicing activities that reduce stress. Here are some simple things you could engage in:

• Try meditation or other mindfulness activities to calm the nervous system
• Test out aromatherapy as a form of stress reduction
• Build a habit of journaling to relieve mental stress
• Invest in natural sleep supplements

3. Get outside in nature

Another way to promote healthy energy and reduce stress is to spend quality time outside. Fresh air promotes good sleep hygiene, and exercising regularly by moving your body outside is a great way to restore energy. 

Forest bathing is another excellent option. It is a hybrid of meditation and nature walking with therapeutic benefits for alertness and energy. 

Bottom line

Finding ways to gain energy doesn’t have to be complicated. By speaking with a healthcare professional, considering your needs, and identifying which lifestyle choices may affect your energy levels, you can choose a supplement to help you get on track. 

B vitamins, selenium, CoQ10, and ashwagandha are all great options for tackling fatigue, increasing focus, and boosting productivity on and off the job site. But before delving into a whack of supplements for energy, research, choose a reputable brand, and pick the proper intake form. 

To learn more about nutrition and wellness for construction professionals, follow us on social media and subscribe to our weekly newsletter.

The new designation was announced during National Apprenticeship Week and is sparked by Nexamp’s workforce development initiatives. Initiatives include STEM-based fellowship programs with the City Colleges in Chicago and a Solar Sunrise program, which provides people with a rotational experience through business units to gain work experience over one year.

The DOL administers the RAP program to ensure an equitable post-pandemic economic recovery that connects citizens to great jobs in priority industry sectors. The program aims to help marginalized communities and those disproportionately affected by the COVID-19 pandemic. It enables companies to train a future workforce while offering a more accessible path to a career with stable, secure, high-paying jobs. 

“I’m thankful to our partners at Nexamp for their continued investments in Illinois’ success, including the opening of their second Chicago headquarters and this new U.S. DOL apprenticeship program,” Says Illinois Governor JB Pritzker. “This program will undoubtedly ensure the next generation is well-prepared for the skilled labor workforce, all while creating more good-paying jobs and equitable opportunities along the way.”

Nexamp owns, operates, and builds generation and storage projects that supply renewable energy to power grids. With around 75 projects underway in Illinois, Nexamp will create almost 4,000 jobs and produce nearly 300 MW of energy, enough to offset the power requirements of 50,000 households. Nexamp plans to continue expanding across the U.S. and offer workers equitable, stable careers in renewable energy. 

Want more like this? Subscribe to our weekly newsletter to stay in the loop about the latest updates on architecture, engineering, and construction.

Award: Marine terminal transformation

Contract value: $861 million

Location: Brooklyn, New York

Client: Equinor

As a leading global constriction and development company, Skanska will leverage its civil infrastructure and building expertise to support the construction process for the low-emissions facility. 

The project is extensive and Skanska’s involvement will include:

• Demolition of existing buildings
• Ground improvements to support wind turbines 
• Underground utility installation 
• Upgrades to site lighting, security, and safety systems
• Installation of two new heavy-lift crane pads 

Significant waterfront and marine upgrades will also occur, including dredging new and existing berths, bulkhead upgrades, and installing new wharf and dock facilities. Skanska will also participate in constructing a brand-new 85,000-square-foot operations and maintenance building that features a warehouse, office, and parking facilities.

“We are proud to play a role in the transformation of the South Brooklyn Marine Terminal, which will transition a historic feature of Brooklyn’s waterfront into an industry-leading offshore wind port,” said Richard Kennedy, EVP, President, and CEO for Skanska in the U.S. “This project underscores Skanska’s commitment to building sustainable infrastructure, and this state-of-the-art facility will provide New York City with clean and alternative energy, as well as serve as a national model for renewable energy hubs.”

When complete, SBMT will be an essential infrastructure for the Empire Wind 1 project, facilitating the reception, storage, and pre-assembly of critical offshore wind turbine components. The port will serve as the operational and maintenance hub for the wind farm and act as the point of interconnection to integrate power from the wind farm into New York’s electricity grid at Brooklyn’s Gowanus Substation.

The new contract marks the shift away from a tech product the company has used for the last three decades.

The move is expected to enhance employees’ safety, particularly those employees working alone, by delivering consistent, reliable cellular coverage across a wide territory. Blackline’s features—including SOS latch, fall and no motion detection, push-to-talk, and real-time connectivity—sold the new energy sector client on the partnership.

“The customer evaluated Blackline’s connected safety devices in comparison to products from their long-term supplier,” said Sean Stinson, President and Chief Growth Officer, Blackline Safety. “It took less than a week for G7c to stand out for its broad connectivity range, and the ability to see where their lone workers might be in imminent danger so they can make sure their people are safe.”

The energy company was also keen on the EXO area monitor’s ability to monitor rigs, tank batteries, and well sites during repair and maintenance operations. “With no power, Wi-Fi, or infrastructure requirements, EXO’s drop-and-go setup is exactly what they were looking for,” Stinson said. 

Blackline’s G7 personal gas detectors and EXO area gas monitors are built for extreme conditions and, with location-enabled technology, provide a critical lifeline—anytime. G7 Dock is Blackline’s simple solution to calibrating, bump testing, and charging G7 devices, which doesn’t require complicated ethernet or Wi-Fi connections.

“Blackline products set the standard for the safest lone worker solution on the market,” said Stinson. 

This contract provides protection for more than 800 workers and represents the current need for reliable safety solutions for lone workers, such as gas detection and area monitoring.

6 ways technology is helping improve the energy sector

1. Industrial Internet of Things (IIoT) helps automate tasks and avoid human error

By automating manual tasks through IIoT devices, energy companies are reducing human mistakes and boosting productivity. They’re increasing the efficiency of their operations and gaining actionable data that can be used for decision-making.

2. Sound business decisions are based on accumulated data

Sensors collect data and analytics throughout an energy company’s infrastructure networks. This information can be used to predict maintenance needs, weak points, and more—and it’s one of the most reliable ways for companies to make sound decisions.

3. Offloading from offshore wind helps build stronger grid connections

Offshore wind farms are prevalent on the East Coast of the U.S., and they can generate vast amounts of power—but that power must be offloaded to the grid for use. To do so, energy companies must improve infrastructure and methods of regulating flow.

4. Real-time monitoring and sensors are streamlining energy company operations

Triax uses IIoT sensors to collect and send data into the platform’s cloud-based software, allowing users to get real-time information on onsite work. 

Pain points that slow productivity can be identified and analyzed, equipment use can be tracked, and speedier evacuations and responses can be orchestrated through the platform.

Live alerts, site-wide notifications, real-time monitoring for emergency evacuations, and more information can be amassed through Triax’s platform.

5. Costly utility strikes during construction are being avoided.

The Common Ground Alliance (CGA), a national nonprofit trade association, estimates $30 billion in societal costs from damage to communities’ critical underground infrastructure. Facility repair, property damage, medical expenses, and business closures are some factors accounting for those costs. 

According to CGA, an underground utility strike occurs every 62 seconds in the U.S., but one software platform uses energy-tailored technology to decrease the incidence of strikes.

ProStar’s platform was developed for contractors doing subsurface utility work. The cloud-based system means data is always accessible. Employees can create an accurate record of site conditions, which can reduce labor hours. 

Government agencies, including the Colorado Department of Transportation, are increasing the use of ProStar.

ProStar’s PointMan tool allows users to add data from GPS or locator devices into the system. Collecting and arranging all pertinent information related to a project and connecting it with a GPS or locator device provides safer worksites and decreases contractor and utility company losses due to utility strikes. 

6. The energy sector is modernizing operations, partly with help from Clean Hydrogen

Clean hydrogen helps modernize the energy sector, especially in decarbonizing heavy industry and fueling fleets. It’s also being used to produce construction materials and other products. It aligns with various government decarbonization goals and offers a cleaner source for consumers.  

“Clean hydrogen represents a pivotal shift towards decarbonization that can be used across various sectors, including process heat and steam, transportation, and industrial processes,” said Leigh D’Angelo, Manager of PR for Modern Hydrogen. “The appeal of clean hydrogen lies in its ability to produce energy without emitting CO2.”

Modern Hydrogen’s role in greening the energy sector is through methane pyrolysis technology and the on-site production of clean hydrogen from natural gas. It also produces hydrogen and captures solid carbon for use in construction materials.

The company has raised $100M from Bill Gates and industry leaders. Its recent $32.8 million Series B-2 financing round was supported by NextEra Energy, Miura, and National Grid Partners. The company even teaches the oil industry about product creation.

“Our approach avoids the need for extensive new infrastructure, thereby offering a pragmatic and cost-effective pathway to adopting clean hydrogen,” D’Angelo said. “We use the carbon that has been stripped from natural gas in asphalt. Modern Asphalt has sequestered carbon in it, uses less oil than conventional asphalt, and performs better across a larger range of temperatures.”

Over time, North America will need to rebuild its electricity grid, especially if governments want greater integration with renewable energy technologies. In the U.S., many people already are working on this problem.

“Due to the intermittent nature of power output from wind and solar, combined with more variable demand (especially as we see increased levels of electric vehicles), it will become necessary to modernize the grid with improved techniques for sensing, communication, and control of grid resources,” said Joseph Paladino, Senior Advisor for the U.S. Department of Energy’s Office of Electricity. “Currently, states and regions are working on their grid investment strategies to enable the application of these renewable resources.”