Under the Hard Hat

Tag: Nutrition

  • UTHH top picks: Best protein powders for construction workers 2024

    UTHH top picks: Best protein powders for construction workers 2024

    Finding the best protein powder can be a daunting task. Whether you’re an athlete looking to enhance performance, a bodybuilder aiming to gain muscle, or looking for the best protein to add to your morning shake, there’s a protein powder tailored just for you. Brands like Momentous and Diesel offer high-quality products to help you achieve your fitness and dietary goals.

    UTHH top pick: Dymatize ISO100 Hydrolyzed Whey Protein

    Dymatize-ISO100-hydrolyzed-whey
    What we loveThings to consider
    – Hydrolyzed for fast absorption and easy digestion
    – Low in carbs and fat
    – Wide range of flavors
    – Great mixability and taste
    – Certified gluten-free and banned substance-tested    		– Higher cost compared to other whey proteins

    Dymatize ISO100 Hydrolyzed Whey Protein is our top pick for the best protein powder. It’s hydrolyzed, meaning it is pre-digested for faster absorption and easier digestion. Each serving provides 25 grams of protein while low in carbs and fat, making it ideal for various dietary needs. 

    Dymatize Whey Protein also comes in 12 flavors—glazed donut, birthday cake, cookies and cream, among others—ensuring that there’s something for everyone. Its great mixability and taste, coupled with being certified gluten-free and banned substance tested, make it a reliable and practical choice for anyone looking to increase their protein intake.

    Features/highlights

    • Type: Hydrolyzed whey protein isolate
    • Flavors: Glazed donut, fruit Pebbles, cocoa Pebbles, Pebbles birthday cake, gourmet chocolate, gourmet vanilla, cookies and cream, chocolate peanut butter, fudge brownie, strawberry, Dunkin cappuccino, Dunkin mocha latte
    • Net weight: 3lb
    • Number of servings: 43
    • Serving size: 1 scoop (30 grams)
    • Protein per serving: 25g
    • Calories per serving: 110
    • Price: $70.99

    Best for athletes: Momentous Grass Fed Whey Protein Isolate + Essential Plant-Based Protein

    Momentous-protein
    What we loveThings to consider
    – Easy to digest and easy on the stomach
    – NSF certified for sport
    – Complete amino acid profile in every serving
    – No chalky texture for plant-based option
    – Environmentally conscious sourcing    		– Lower protein content per serving
    – Fewer flavor varieties 

    Momentous has emerged as a top pick for athletes. The Grass Fed Whey Protein Isolate in chocolate flavor tastes incredible and has become a post-workout highlight. Unlike other protein powders, Momentous offers a delicious experience with no digestive discomfort, thanks to the added prohydrolase enzyme. The Essential Plant-Based Protein is equally impressive, with its smooth consistency and complete amino acid profile. With an affordable price, the quality and effectiveness make Momentous a standout investment for serious athletes.

    Features/highlights

    • Type: whey protein isolate and plant-based protein
    • Flavors: whey – unflavored, vanilla, chocolate; plant-based – vanilla chai, chocolate
    • Net weight: 1.25lb (whey), 1.66lb (plant-based)
    • Number of servings: 24 (whey), 20 (plant-based)
    • Serving size: 1 scoop (23.7 grams whey, 37.7 grams plant-based)
    • Protein per serving: 20g
    • Calories per serving: 100 (whey), 140 (plant-based)
    • Price: $49.95

    Best for bodybuilders: Diesel New Zealand Whey Isolate 

    Diesel-New-Zealand-whey
    What we loveThings to consider
    – 27g of protein per serving
    – Zero carbs, fats, and sugars
    – Grass-fed, pasture-raised dairy from New Zealand
    – Sweetened with natural stevia leaf
    – Lactose and gluten-free
    – Lots of flavour options    		– Higher cost compared to other whey isolates

    Diesel’s New Zealand Whey Isolate is an excellent choice for bodybuilders seeking a high-protein, low-calorie supplement. With 27 grams of protein per serving, it provides the necessary fuel for muscle growth and recovery. The ultra-fast absorption rate ensures that your body can quickly utilize the protein post-workout or after a tough day on the job. Though it comes at a higher cost, the quality and effectiveness make it a worthy investment for anyone looking to maximize muscle growth and repair.

    Features/highlights

    • Type: Whey protein isolate
    • Flavors: French Vanilla, Chocolate, Unflavored
    • Net weight: 2lb
    • Number of servings: 30
    • Serving size: 1 scoop (30 grams)
    • Protein per serving: 27g
    • Calories per serving: 110
    • Price: $50.99

    Best for runners: Myprotein Impact Whey Protein

    Impact-whey
    What we loveThings to consider
    – Low fat and carb content
    – Wide variety of flavors
    – Affordable price point
    – High-quality ingredients    		– Some flavors might not appeal to everyone
    – Contains artificial sweeteners
    – Protein per serving is on the lower end

    Myprotein Impact Whey Protein is a top choice for runners seeking a reliable and affordable protein powder. Its low fat and carb content fits perfectly into a runner’s diet, ensuring you get the necessary protein without excessive calories. The product boasts over 3,300 five-star reviews, highlighting its popularity and effectiveness. 

    Myprotein offers a wide variety of flavors—familiar favorites like banana and chocolate to unique options like cereal milk and jasmine green tea latte—ensuring there’s something for everyone. That said, if you’re trying to avoid artificial sweeteners, another option might be best for you.

    Features/highlights

    • Type: Whey protein
    • Flavors: Over 40 flavors, including Banana, Chocolate, Cereal Milk, Jasmine Green Tea Latte
    • Net weight: 2.2lb
    • Number of servings: 40
    • Serving size: 1 scoop (25 grams)
    • Protein per serving: 19g
    • Calories per serving: 100
    • Price: $44.99

    Best for vegans: Ritual Essential Protein Daily Shake 18+

    Ritual-essential-protein
    What we loveThings to consider
    – High in calcium and choline
    – Contains calcium β-hydroxy β-methylbutyrate (HMB) for muscle strength
    – Traceable ingredients for transparency
    – Clean label certified
    – Low cost    		– Flavor might be too mild when mixed with just water
    – Designed primarily for adults aged 50 and over, but suitable for all ages
    – Single flavor

    Ritual’s Essential Protein Daily Shake 18+ is a top pick for vegans, offering a blend of pea protein that is not only delicious but also nutritionally robust. The product is third-party tested, ensuring it’s free from harmful contaminants and boasts a pleasant, mild sweetness. 

    High in calcium and choline, this protein powder supports bone strength and brain health, making it particularly beneficial for older adults. Including calcium β-hydroxy β-methylbutyrate (HMB) further supports muscle strength, addressing the common concern of muscle loss with age.

    Features/highlights

    • Type: Pea protein
    • Flavors: Vanilla
    • Net weight: 1lb
    • Number of servings: 30
    • Serving size: 2 scoops (35 grams)
    • Protein per serving: 20g
    • Calories per serving: 115
    • Price: $44.00

    Best for carnivores: Equip Prime Protein

    Equip-prime-protein
    What we loveThings to consider
    – Sourced from grass-fed beef
    – High bioavailability and complete protein profile
    – Contains collagen and gelatin for additional health benefits
    – No added chemicals, fillers, or artificial sweeteners
    – Suitable for those with allergies to soy, dairy, egg, or whey    		– Limited flavors

    Equip Prime Protein is an excellent choice for anyone following a carnivore diet or who can’t consume dairy, offering a unique source of protein derived from grass-fed beef. Each serving provides 21 grams of bioavailable, complete protein, including collagen and gelatin, which support joint health, skin elasticity, and gut health. 

    Prime Protein is free from added chemicals, fillers, and artificial sweeteners, making it a clean and natural choice. And because it’s derived from beef, it’s also suitable for people with allergies to common protein sources like soy, dairy, egg, or whey.

    Features/highlights

    • Type: Beef protein isolate
    • Flavors: Chocolate, Vanilla, Peanut Butter, Iced Coffee, Unflavored
    • Net weight: 1.7lb
    • Number of servings: 30
    • Serving size: 1 scoop (30 grams)
    • Protein per serving: 21g
    • Calories per serving: 100
    • Price: $63.99

    Best for paleo: Paleo Pro

    Paleo-pro-protein
    What we loveThings to consider
    – Sourced from grass-fed and pasture-raised animals
    – Free from dairy, soy, and gluten
    – No added sugars or artificial sweeteners
    – Contains a blend of egg white protein and beef protein
    – 26g of protein per serving    		– Limited flavors
    – Higher cost per serving

    Paleo Pro Protein is an excellent protein powder choice for those following a paleo diet—or anyone looking for an ultra-clean protein powder. It features a unique blend of egg white and beef protein from grass-fed and pasture-raised animals. This combination provides a complete amino acid profile without including dairy, soy, or gluten. 

    Paleo Pro is also free from added sugars and artificial sweeteners, aligning perfectly with paleo dietary principles. The ingredients are carefully selected to ensure they meet paleo standards, making it an ideal choice for those looking to maintain their diet without compromising protein intake.

    Features/highlights

    • Type: Egg white protein and beef protein
    • Flavors: Ancient Cacao, Aztec Vanilla, Mint Mocha, Mayan Mocha, Plain Naked
    • Net weight: 1lb
    • Serving size: 1 scoop (30 grams)
    • Protein per serving: 26g
    • Calories per serving: 120
    • Price: $39.99 

    Bottom line

    Protein powders are one of the easiest ways to bulk up your protein intake and increase satiety while on the job. But while there are hundreds of protein powders on the market, they’re not all created equal. 

    When selecting the best protein powder, consider your dietary needs, fitness goals, and preferences for flavors and ingredients. By carefully evaluating these factors, you can choose a protein powder that supports your current fitness regimen and aligns with your long-term health and wellness goals.

  • 6 off-the-job breakfast ideas you need to try

    6 off-the-job breakfast ideas you need to try

    Starting your day with a good meal gives you the energy you need to hit the ground running and power through your projects. Studies show that eating a balanced breakfast can mean more focus, less irritability, and reduced likelihood of a brutal mid-morning blood sugar crash. So whether you like your breakfast sweet, savory, portable, or plant-based, we’ve got you covered with six breakfast ideas to make any morning a good one. 

    6 breakfasts that are better than the coffee truck

    1. The best oatmeal 

    Best-oatmeal

    Image courtesy of Cookie and Kate

    Why we love it: Oats are easy to cook, filling, and a good source of fiber and magnesium— it’s no wonder dieticians have named oatmeal one of the best choices for breakfast. But with an unexpected step that elevates an old breakfast favorite, this recipe ain’t your grandma’s oatmeal (no offense, nana). 

    Containing just a handful of ingredients, the Best Oatmeal is deceptively simple. The twist comes from toasting the oats in a bit of butter or coconut oil first, which brings out their nutty flavor and gives the finished dish a texture that’s fluffy, not mushy. Add water, milk, and a pinch of salt, and you’ll have a delicious meal ready in minutes. 

    This is a great dish to make ahead and eat throughout the week, adding different fruits, spices, nut butters, or jams, for a different flavor each day.   

    2. Instant egg and cheese bake

    Egg-bake

    Image courtesy of Eating Well

    Why we love it: Mornings are rushed and grabbing breakfast on the go is quick and easy, we get it. But with 19 grams of protein, five minutes of cooking time, and virtually no cleanup, this tasty breakfast might just convince you to skip the drive-thru (or the good ol’ coffee truck).

    The Instant Egg and Cheese Bake features a classic combo of spinach, eggs, and cheddar cheese, served with a warm corn tortilla. Microwaving everything in a ramekin means your breakfast is ready in a flash and you only have one dirty dish to wash (well, two, if you count the cheese grater). Add your favorite hot sauce or a handful of chili peppers if you like your breakfast with a little spice.

    3. Chocolate peanut butter protein smoothie

    Chocolate-PB-smoothie

    Image courtesy of Sally’s Baking Addiction

    Why we love it: If you have trouble eating first thing in the morning but don’t want to head to the job site on an empty stomach, a smoothie is a great choice. It’s also perfect if you aren’t the most confident cook—it doesn’t get much easer than throwing things in a blender.

    To make this yummy chocolate peanut butter protein smoothie, blend cocoa powder, greek yogurt, milk, honey, peanut butter, and a frozen banana. Within seconds, you’ll have a breakfast that will satisfy your sweet tooth while delivering a whopping 28 grams of protein. 

    4. Avocado toast

    Avocado-toast

    Image courtesy of Spend With Pennies

    Why we love it: Once blamed for being the reason some millennials can’t afford to buy a house, we think avocado toast is the perfect savory breakfast in any economy. Avocados are great for reducing arthritis and inflammation and this recipe is also chock-full of potassium, fiber, and vitamin A.  

    Avocado toast has dozens of different variations, but this is a great, simple recipe using mashed avocado, sourdough bread, and garlic. An optional drizzle of lemon juice and extra virgin olive oil finishes the toast with fresh flavor, and a sprinkle of chili flakes or crumbled feta is a nice addition, too.

    Pro tip: Soft or hard boil an egg and add it to the top of your toast for an extra protein boost!

    5. The Ultimate Breakfast Sandwich

    Image courtesy of Pinch of Yum

    Why we love it: Filling, flavorful, and even a little fancy, this is the kind of sandwich you’ll be dreaming of long after you’ve licked the last croissant flake from your fingers. 

    The Ultimate Breakfast Sandwich combines soft scrambled eggs, crispy bacon, fresh guacamole, and pepper jack cheese on a toasted croissant to create a truly decadent start to your day. Top it with basil butter garlic sauce and you’d think you were enjoying a leisurely weekend brunch. 

    This recipe does take a little longer to prepare (15 minutes, plus time to make the guacamole and sauce) but you could trim off a few minutes by making the bacon, guac, and sauce the night before. 

    6. Make-ahead breakfast burritos

    Image courtesy of Natasha’s Kitchen

    Why we love it: This filling breakfast option can be made in bulk ahead of time and frozen, meaning you won’t have to cook from scratch in the morning—just reheat and eat. This burrito is also easy to customize for plant-based diets by using black beans instead of ham, and omitting the cheese, eggs, and sour cream (or swap them for plant-based alternatives), 

    To make these easy breakfast burritos just scramble eggs, ham, sour cream, cheese, and mushrooms in a frying pan, then add ¼ of this mixture to each 10-inch flour tortilla. Roll each burrito in parchment paper before putting it in a large zip top bag and freezing for up to a month. Breakfast has never been easier.

    Have a go-to breakfast you want to share? We’d love to drool over it. Drop us a comment and let us know!

  • CVD rates in construction are high—adding cocoa to your coffee might help your heart

    CVD rates in construction are high—adding cocoa to your coffee might help your heart

    Cardiovascular disease is the leading cause of death nationwide. Due to the occupational hazards of physical labor and job pressures in the construction industry, construction workers are among the highest-risk categories for cardiovascular injury. Coffee contains more than 100 bioactive compounds that mitigate inflammation and fight oxidative stress to improve heart health, and adding cocoa to coffee amplifies the health benefits.

    Quick look

    • Cardiovascular disease is the leading cause of death globally.
    • Construction workers are in one of the highest risk categories for cardiovascular issues due to the occupational hazards of physical labor and job stress.
    • Adding cocoa to coffee may benefit heart health due to high concentrations of antioxidants that reduce inflammation and fight oxidative stress.
    • When making cocoa coffee, don’t go overboard, skip the extras, and choose organic whenever possible.

    Cardiovascular disease and construction workers

    Heart disease is the leading cause of death among adults nationwide. According to statistics from the World Health Organization (WHO), heart disease claims the lives of 17.9 million people each year. Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and more. It’s estimated that more than 4 of 5 CVD deaths are the result of heart attack and stroke, and nearly a third of those deaths occur in people under the age of 70. 

    Why this matters: Research from the American Heart Association suggests that 1 in 25 construction workers have been diagnosed with CVD. That number shouldn’t come as a surprise, considering 1 in 4 are obese, 1 in 4 regularly use tobacco, 1 in 25 have diabetes, and nearly 50% don’t get enough exercise. The dual occupational hazards of physical labor and job pressures in the construction industry place workers in one of the highest risk categories for cardiovascular injury.

    On top of that, long work hours, high stress levels, and poor nutrition amplify the problem. 

    With such a high prevalence of cardiovascular issues in the industry and such a poor degree of overall health, cardiovascular health should be of the utmost importance for most workers—but it’s not. 

    Diet and lifestyle modifications are crucial for supporting cardiovascular health, but due to exhaustive work conditions and long days, most workers don’t have the time or energy to dedicate to proper healthcare.

    Thankfully, a simple way to improve cardiovascular health doesn’t require a huge diet or lifestyle change.

    Cardiovascular benefits of cocoa in coffee

    Here are three reasons your heart will thank you for adding a little cocoa to your morning brew.

    1. Coffee drinkers may have a longer life than non-coffee drinkers

    Sipping coffee in the morning might make you feel like you’ve gained some superpowers, but adding a scoop or two of cocoa can amplify it. Recent research suggests that moderate coffee intake can improve your longevity and support better heart health.

    The reason: Coffee contains large amounts of polyphenols, which help reduce oxidative stress and inflammation levels.

    A 2022 study published in the European Journal of Preventive Cardiology examined the effects of daily coffee consumption on all-cause and cardiovascular mortality and major cardiovascular outcomes and found that up to three cups of coffee per day can reduce a person’s risk of dying from heart disease and stroke.

    Remember: Coffee’s health benefits are dose-dependent. Research shows that up to three cups a day seems to be the optimal amount to elicit health benefits. Consuming more could increase your risk of adverse health effects.

    2. Coffee drinkers may have lower rates of heart disease and stroke

    Some research shows that a moderate coffee intake can help you live longer. 

    A 2013 meta-analysis and review of more than 25 studies published in Circulation supports these claims. Researchers found that the risk of heart disease decreased by 15% in people who consumed moderate amounts of coffee (3-5 cups a day) compared to non-coffee drinkers. 

    In another study, researchers looked at data from nearly 400,000 people without heart disease to determine how coffee affected the development of heart disease or stroke during the ten years of follow-up. The average age of participants was 57 years, and half were women. Researchers found that two to three cups of coffee a day offered the most significant benefit: a 10%-15% lower risk of developing coronary heart disease, heart failure, a heart rhythm problem, or dying for any reason. The risk of stroke or heart-related death was also the lowest among people who consumed one cup of coffee per day. 

    How coffee does this: People typically equate coffee with caffeine, but coffee contains dozens of biologically active compounds that elicit many health benefits. These substances help to reduce inflammation and oxidative stress, improve insulin sensitivity, increase metabolism, inhibit fat absorption in the gut, block receptors involved with abnormal heart rhythms, and more.

    3. Cocoa powder helps fight inflammation

    Cocoa powder is rich in more phenolic compounds than most other foods—flavonoids, specifically catechin, epicatechin, and procyanidins, are the primary compounds with antioxidant activity—making it a superfood for your overall health. 

    Epicatechins are responsible for the beneficial effect on vascular endothelium via their impact on increasing nitric oxide levels, a potent signaling molecule that triggers vasodilation. Other beneficial cardiovascular effects are mediated through the anti-inflammatory effects of polyphenols in cocoa and modulated through the activity of NF-κB. 

    The antioxidant effects of cocoa may directly influence insulin resistance, which, in turn, reduces the risk of diabetes. 

    Keep in mind: Cocoa and chocolate aren’t the same—swapping cocoa out for a bar of chocolate won’t offer heart-healthy benefits. Cocoa powder, assuming it’s unsweetened, has lower saturated fat and sugar levels. 

    How to make heart-healthy coffee

    1. Pay attention to serving size

    You don’t have to go overboard with adding cocoa to your coffee to reap the health benefits—and because unsweetened cocoa powder is pretty bitter, a tablespoon or two can go a long way. 

    Add one to two tablespoons of cocoa powder or raw cacao powder to your coffee and blend. If you aren’t a huge fan of the bitter taste, a small amount of natural sweetener like honey or maple syrup can help balance the taste without adding excess sugar.

    2. Skip the extra cream and sugar 

    Plain coffee doesn’t contain calories, sugar, carbs, or fat, but if your taste for coffee draws from added cream and sugar, you’re negating the heart-healthy benefits. 

    Not only do sugar and cream add unnecessary calories to coffee, but they’re also bad news for your heart. Sugar, artificial sweeteners, and syrups induce inflammation in the body, canceling the anti-inflammatory benefits of coffee and cocoa. 

    To maximize the benefits of cocoa and coffee, skip the extras. Spices like cinnamon and nutmeg are great options if you’re craving more flavor.

    3. Go organic when possible 

    Conventional coffee is one of the world’s most heavily chemically treated foods—it’s soaked with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides. When buying coffee, choose organic whenever possible. When buying cocoa powder, opt for one with 4% naturally conserved cocoa flavonoids—and ensure the first ingredient is cocoa, not sugar.

  • Working in construction is stressful—Here’s how to manage it

    Working in construction is stressful—Here’s how to manage it

    The construction industry is fast-paced and high-pressure, regardless of what sector you work in. Long days, early morning, overtime, and minimal rest typically equate to one thing: stress and burnout. 

    While stress is an inevitable part of the construction industry, managing it doesn’t have to be complicated—stay hydrated, focus on your nutrition, get enough sleep, and prioritize open communication. 

    In this article, we’ll break down the top factors that contribute to workplace stress and give you our best tips to manage stress and improve your overall health and well-being. 

    Quick look

    • Tight deadlines, budget restrictions, physical demands, and layoffs are some of the most common reasons for stress among construction workers.
    • The construction industry ranked second place for suicides among all occupations, with a 65% higher suicide rate than workers in all other job sectors.
    • Decreased focus, poor productivity, poor sleep, reduced reaction times, and low morale characterize stress in construction workers.
    • Construction workers can manage stress by focusing on proper hydration, good nutrition, sleep, and communication.

    Stress and construction workers: What causes it?

    You’ll find stressful situations no matter what industry you’re working in, but there are unique factors that contribute to heightened stress levels among workers in the construction industry. 

    • Tight deadlines: Deadlines are standard in the construction industry—tasks must be completed within a certain timeframe for projects to move forward, which puts immense stress on workers. A delay in one construction area causes a ripple effect that delays any of the work to follow. Add to that weather delays, material shortages, and the like, and deadlines can quickly go out the window. 
    • Budget restrictions: Tight profit margins or limited financial resources to complete a job can increase stress for everyone involved. Financial departments will typically implement tight cost-control measures to ensure the job stays within the allotted budget before work commences; this could mean opting for alternative sources of materials and services or layoffs to save money. Unpredictability can also lead to major project modifications, adding more stress to workers as they must adhere to new financial restrictions.
    • Physical demands: Construction workers are subject to high physical demands. Long hours, unfavorable weather conditions, and dangerous work all factor into how much stress a worker is under.
    • Layoffs and off-seasons: Financial security is never guaranteed for any industry, but the trade industries tend to see layoffs and seasonal work more often than others. Not only does this impact a worker’s emotional and mental health, but a lack of job security can lead to financial constraints and stress.

    4 tips for construction workers to manage stress

    Eliminating stress in the construction industry may be unrealistic, but there are several strategies to help cope with and reduce stress whenever possible. Less stress not only improves worker health and well-being, but it also contributes to more productivity and better quality work for employers. 

    Below are our top 4 tips to help construction workers manage stress.

    1. Stay hydrated

    The link between dehydration and stress isn’t new, but it’s one that most people aren’t aware of. The human body is composed of more than 60% water, and being in a dehydrated—or even a euhydrated—state leads to suboptimal function of several body systems and can lead to increased levels of physical stress. 

    Several studies have shown that hydration state regulates stress responsiveness and social behaviors. In response to physical and mental stress, the brain coordinates the appropriate neuroendocrine, autonomic, and behavioral responses. In most cases, this results in elevated circulating glucocorticoids, namely cortisol, resulting from activating the hypothalamic-pituitary-adrenal axis (HPA). 

    Stress also creates a shift in autonomic tone toward increased sympathetic (fight or flight) and decreased parasympathetic (rest and digest) activity, ultimately leading to changes in behavior.

    While water might not cure budget constraints and tight deadlines, staying hydrated can help reduce physiological stress and optimize physical and mental performance.

    2. Focus on nutrition

    Physical stress in construction is inevitable, but proper nutrition can keep your body from deteriorating. Manual labor exerts a lot of energy, and making healthy food choices can give your body the energy it needs to perform mentally and physically. What you eat also profoundly influences long-term health, including chronic disease risk.

    A high sugar intake has been recognized as a potential environmental risk factor for an increased incidence of several non-communicable diseases, including obesity, cardiovascular disease, metabolic syndrome, and type 2 diabetes—construction workers are already at risk for many of these. Eliminating or drastically reducing sugar intake can prevent short and long-term health issues and decrease the risk of chronic disease. 

    Rather than chowing down on simple carbs to supply energy, consider a balanced plate. That means:

    • High-quality lean proteins 
    • Starchy complex carbohydrates
    • Healthy fats
    • Vegetables

    Sufficient protein intake is important for optimal body function, weight management, energy levels, and more. But while some experts suggest reducing carb intake, starchy carbs supply the bulk of energy for construction workers—it’s just about choosing the right kinds. 

    Sweet potatoes (and other root vegetables), whole grain rice, quinoa, and other gluten-free grains provide various nutrients, fiber, and carbohydrates to increase satiation and energy without dealing with blood sugar issues.

    3. Prioritize communication

    Besides diet and lifestyle changes, communication is one of the most important factors in reducing stress. While some companies offer stress leave, time off work can often trigger more stress for some people. That’s where communication comes into the picture. 

    Talking to co-workers or your partner can help vent frustrations that often remain internalized. If need be, speaking with management can help reduce feelings of stress over specific situations. When you keep the lines of communication open, it helps to free up space and reduce anxiety, worry, and stress.

    But while communication from workers is key for reducing stress, company leadership also plays a big role—they must stay tuned in to the needs of their workers. Even if stress levels are normal, having an open conversation and sharing insight into how employees feel can help keep things on track and build rapport between employers and their workers.

    4. Get enough sleep

    We can’t emphasize the importance of sleep enough. While overtime and early mornings aren’t necessarily conducive to a good night’s sleep—and that may not be under your control—it’s about finding things within your control that can improve sleep quality. 

    According to the National Sleep Foundation, sleep deprivation increases the likelihood of a workplace accident by 70%. In the construction industry, injuries can be fatal. Not only does sleep deprivation increase injury risk, but it also reduces productivity immensely. 

    Here are six ways to improve your sleep:

    1. Reduce blue light exposure at night: Swap out your fluorescent bulbs for red or orange hues to reduce the impact on melatonin production.
    2. Avoid stimulating activities before bed: Instead, opt for relaxing activities like reading, deep breathing, or meditation to calm the mind and slow down brain activity.
    3. Keep your room cool: Body temperature naturally falls at night. Facilitate this drop by keeping your bedroom between 68 and 72°F. 
    4. Turn off electronic devices 2 hours before bed: Set an electronics curfew. The blue light emitted from screens interrupts melatonin synthesis and increases levels of the stress hormone cortisol.
    5. Cut back on caffeine: The half-life of caffeine ranges from 1.5 to 9 hours. In people sensitive to caffeine, consuming it in the afternoon or evening can impair sleep. Keep caffeine consumption to the morning hours.
    6. Don’t smoke: Nicotine stimulates the body in ways that interfere with sleep. Studies show that smoking is linked with increased insomnia severity and shorter sleep duration.

    How stress affects construction workers

    It’s no surprise that construction workers undergo immense amounts of pressure. How workers handle stress varies based on the individual, but some of the most common symptoms include: 

    • Decreased focus
    • Poor productivity
    • Less interaction with other workers
    • Excessive worry
    • Disrupted or poor-quality sleep
    • Reduced reaction times
    • Low morale
    • Headaches
    • Anxiety and depression
    • Suicidal tendencies
    • Panic attacks
    • Increased risk of chronic health problems (heart attack, stroke, etc.)
    • Absenteeism
    • Musculoskeletal disorders 
    • Workplace errors
    • Irritability

    This isn’t a conclusive list, but high stress levels among workers can manifest in various ways. If not resolved, it can lead to long-term health consequences. 

    Prolonged stress and suicide

    Slips, trips, and falls are often cited as the biggest safety issues for workers at construction sites, but the mental health of workers is equally as important—-and far less discussed. 

    Stress is an inherent part of life in the construction industry (and most industries), but constant stress can be mentally and physically detrimental to workers. According to the U.S. Centers for Disease Control and Prevention (CDC), the construction industry ranked second place for suicides among all occupations—it’s the biggest silent killer there is. They have a 65% higher suicide rate than workers in all other job sectors.

    Why such a high rate? 

    The construction industry is male-dominated and comes with a “tough guy” mentality that makes talking about mental health frowned upon; men are given the message that it’s weak to talk about their feelings. 

    Other risk factors for suicide in the construction industry include: 

    • Chronic pain
    • Sleep problems
    • Isolation 
    • Layoffs and seasonal work (financial insecurity)
    • Drug/opioid and alcohol abuse 
    • High-pressure and demanding schedules 
    • Lack of leadership training
    • Reluctance to seek help

    Mental health has traditionally been a taboo subject, especially in the trade industries. Although much of the onus stems from the industry itself, suicide prevention hinges on the cooperation of multiple sectors—government, healthcare systems, education, businesses, and the community.

    While the construction industry has endured one of the biggest challenges when it comes to suicide rates, risk factors of workers in the construction industry can be recognized, and treatment can be sought.

    The CDC’s national comprehensive approach to preventing suicide is a good starting place—it’s built around several strategies:

    • Strengthening economic supports
    • Improving access to and delivery of suicide care
    • Creating protective environments
    • Promoting connectedness 
    • Education on coping and problem-solving skills
    • Identifying and supporting at-risk people  
    • Reducing harm and preventing future risk

    In the construction industry, this means having open conversations and destigmatizing mental health conditions to create a protective and supportive environment for workers to feel safe to talk and seek help. 

    Additionally, having the appropriate resources available to promote better mental health and prevent suicide is important. The Construction Industry Alliance for Suicide Prevention (CIASP) offers helpful resources for companies to evaluate their mental health and suicide prevention preparedness. Workplace Suicide Prevention and National Action Alliance also offer other resources.

    Strategies to limit stress on the job

    Stress in construction workers will often trigger altered behaviors, indicating something is wrong. It’s important that people at the top of the chain and all the way down the ladder are aware of signs of stress in construction workers and take action to mitigate stress.

    While workers are responsible for managing their own physical and mental states, it’s also on employers to provide support and minimize stress as much as possible. Here are some strategies employers can implement to reduce workplace-related stress: 

    • Ensure clear job roles and tasks
    • Provide realistic deadlines
    • Reduce overtime
    • Avoid overloading employees
    • Allow employee breaks
    • Encourage adequate rest
    • Increase employee control over specific aspects of their jobs
    • Recognize and award employee performance
    • Treat employees with respect
    • Reduce exposure to noise, dust, and toxic substances

    Thousands of job-related accidents happen each year, and protecting the health and safety of workers should be a top priority. 

    Final thoughts

    Stress happens, and in most cases, there’s nothing you can do to avoid it. But it’s not about avoiding stress altogether—it’s about knowing how to handle it to minimize its effect on you mentally and physically. 

    The construction industry is known for its high-stress environment—long work hours, overtime, extreme weather conditions—that take a big toll on workers. To reduce your stress, prioritize stress management techniques like sleep, proper nutrition, hydration, and communication.

  • Hydration roundup: Top electrolyte products to keep you hydrated on-site

    Hydration roundup: Top electrolyte products to keep you hydrated on-site

    Proper hydration is critical for the health and safety of construction workers, especially during warmer months. 

    An eight-hour shift under the blazing sun can quickly turn problematic for construction workers with a lack of preparation. Add safety gear and construction apparel to the mix, and you have the perfect recipe for heat stroke and other serious heat-related illnesses. 

    If you’re not familiar with the importance of proper hydration and don’t know where to start, we’re laying it all out here. We’ll talk about the importance of staying hydrated and give you a rundown of our favorite products to keep you cool on a hot day.

    Our top 7 favorite hydration products

    Adequate hydration doesn’t stop with water. Electrolyte beverages and sports drinks are popular among athletes for a reason—they quench thirst and maintain proper hydration status.

    Here are some of our favorite products to keep you hydrated and maintain workplace productivity.

    1. Hydrant Hydrate

    What we loveThings to consider
    – Low sugar content
    – Dissolves fully in water
    – No artificial ingredients    		– Mild flavor
    – Lower in sodium than other drinks

    Form: Powder

    Electrolytes: Sodium, potassium, magnesium

    Sweetener: Cane sugar, monk fruit extract, fruit juice powder

    Flavors: Fruit punch, lemon-lime, blood orange

    Price: $

    Hydrant electrolytes are simple, clean electrolyte powders made with simple ingredients: cane sugar, sodium, potassium, and magnesium, along with real fruit juice flavor for added nutrition and flavor. Unlike other electrolytes, Hydrant Hydrate contains moderate amounts of sodium and carbohydrates, making it well-suited for daily use through a variety of activities.

    The low sugar content of Hydrant electrolytes helps to activate the sodium-glucose transport mechanism that facilitates the entry of electrolytes and water into the bloodstream faster than drinks without sugar. 

    It’s free of artificial flavors and colors and offers a mildly sweet taste without the aftertaste that artificial sweeteners can leave. It’s available in convenient single-serve packets, making it easy to toss in your cooler for on-the-go hydration.

    2. LMNT

    What we loveThings to consider
    – Keto-friendly
    – Flavor variety
    – Great taste
    – Sugar-free
    – Clean ingredients    		– Higher sodium (not suited for everyone)
    – Sightly salty taste
    – Expensive
    – Only available in single-serve packets

    Form: Powder (single serving)

    Electrolytes: Sodium, potassium, magnesium 

    Sweetener: Stevia

    Flavors: Raspberry, watermelon, grapefruit, citrus, orange, chocolate salt, mango chili, chocolate caramel, unflavored

    Price: $$

    If you’re looking for a simple and clean electrolyte drink that actually tastes good, LMNT is an excellent pick. Their formula offers science-backed ratios of sodium, potassium, and magnesium for optimal performance and nutrient replenishment. 

    That said, they do contain higher amounts of sodium—1,000mg per packet—than other electrolyte drinks and no carbohydrates, so they’re geared more towards low-moderate exercise where carb replenishment isn’t mandatory (they’re also fantastic for construction workers to maintain hydration on a hot summer day).

    The single-serve packets are sugar-free, keto-friendly, and easy to mix into water, smoothies, or even coffee. 

    3. NUUN Sport

    What we loveThings to consider
    – Effervescent 
    – Mild flavour
    – Sugar-free
    – Caffeinated option
    – Informed Choice Certified    		– Takes longer to dissolve in water
    – Slight aftertaste
    – Expensive 

    Form: Powdered tablet

    Electrolytes: Potassium, magnesium, calcium, sodium

    Sweetener: Dextrose, stevia

    Flavors: Fruit punch, grape, lemon-lime, orange, strawberry lemonade, tri-berry, tropical, watermelon  

    Price: $$

    If you’re a fan of bubbly water but don’t want all the carbonation at work, NUUN Hydration tablets will meet you halfway. Their slight effervescence brings life to plain Jane H2O and allows you to hydrate at the same time. 

    NUUN Hydration Sport electrolyte tables contain clean ingredients and come in a variety of flavors—you can also find caffeinated hydration tablets if you need some extra oomph. 

    4. Cymbiotika Pure Hydration

    What we loveThings to consider
    – Unique flavors 
    – Added vitamins and minerals
    – Low sugar
    – Great taste     		– Expensive

    Form: Powder (single servings)

    Electrolytes: Sodium, potassium, magnesium, calcium

    Sweetener: Cane sugar, stevia

    Flavors: Watermelon, lycee, lemon

    Price: $$$

    If you’re looking for a total bang for your buck, Cymbiotika’s Pure Hydration electrolyte mix will do it. It’s a science-backed formula containing vitamins, minerals, electrolytes, and amino acids for optimal hydration and recovery from physical activity.

    Compared to other electrolyte drinks, Cymbiotika Pure Hydration contains lower sodium levels but higher potassium levels, which may be problematic for some people. Some people may also find their flavors on the sweet side, despite having a relatively low sugar content.

    5. DripDrop Hydration

    What we loveThings to consider
    – Dissolves completely in water
    – Great flavors
    – Contains zinc and vitamin C
    – Contains 9g carbs    		– Contains sucralose
    – Lower amounts of sodium

    Form: Powder

    Electrolytes: Sodium, potassium, magnesium

    Sweetener: Sucralose

    Flavors: Berry, watermelon, lemon, orange, cherry, grape, fruit punch, strawberry-lemonade, mango, passionfruit, acai, pineapple-coconut

    Price: $$

    Finding an electrolyte drink that actually tastes good can be tricky, but DripDrop has done it. These single-serve packets come in a variety of flavors that hydrate and satisfy. 

    Each packet contains a good balance of sugar and electrolytes (sodium, potassium, and magnesium) for optimal hydration and energy replenishment, making them a great option for construction workers on a hot day. DripDrop also contains 80% DV of vitamin C to boost immunity. 

    However, if you want to avoid artificial sugars, stay away from DripDrop, as it contains sucralose. 

    6. Tailwind Nutrition Endurance Fuel Caffeinated

    What we loveThings to consider
    – Contains caffeine for an energy boost
    – Higher in fast-absorbing carbohydrates
    – Balance of sweet and salty
    – No artificial ingredients    		– Large serving size

    Form: Powder

    Electrolytes: Sodium, potassium, calcium, magnesium

    Sweetener: Glucose, sucrose

    Flavors: Mandarin (no caffeine), berry (no caffeine), lemon (no caffeine), unflavored (no caffeine), matcha, raspberry, tropical, cola

    Price: $

    Tailwind Endurance Fuel is made for endurance athletes looking for an edge, but that doesn’t mean it’s off the table for construction workers who need to jump the mid-day hump. It’s a jam-packed electrolyte formula that packs a triple punch: quick-absorbing carbs for fuel, electrolytes, and caffeine for energy.

    A single scoop of Tailwind Endurance Fuel Caffeinated has 35 mg of caffeine and 25 grams of carbohydrates as sugar, plus replaces essential electrolytes lost through sweat. The recommended serving is higher than most electrolyte powders (2-3 scoops in 24 ounces of water), but it’s a good option for sipping through the day. 

    Tailwind electrolytes also contain simple ingredients and are free of artificial colors, flavors, and sweeteners.

    For those who don’t want caffeine, Tailwind Nutrition also offers Endurance Fuel (no caffeine) and Rapid Hydration, supplying all of the essential electrolytes without stimulants. 

    7. Gainful Personalized Hydration

    What we loveThings to consider
    – Good flavors
    – Caffeinated option available
    – Personalized Nutrition
    – Added L-theanine
    – Low sugar    		– Expensive
    – Subscription-based service
    – Limited flavors

    Form: Powder (single servings)

    Electrolytes: Calcium, magnesium, sodium, potassium

    Sweetener: Cane sugar, stevia

    Flavors: Lemon-line, strawberry lemonade, tropical mango

    Price: $$

    Every construction worker is unique and their nutritional needs won’t be the same as another worker—so why should their electrolyte drink be? Gainful offers personalized nutrition in single-serve packets for on-the-go convenience. 

    Their subscription-based plan is pricier than other electrolyte supplements, but it’s designed to help you achieve your health goals. 

    It contains simple ingredients for optimal hydration with the addition of L-theanine and natural caffeine to enhance focus and reduce fatigue—two things that are key for job site safety and productivity. Each packet contains moderate amounts of sodium and potassium to replace minerals lost in sweat and just enough sugar to activate the sodium-glucose transport pump to drive nutrients into your cells more effectively than water.

    Hydration 101

    It should go without saying that water is important for optimal health and wellness, but the fact is, most people don’t drink nearly enough of it. Coffee, soda, alcohol, and other beverages tend to take priority over the one thing our bodies really need: water. 

    Approximately 60% of the human body is made of water—here’s how it breaks down by organ:

    • Brain and heart = 73% water
    • Lungs = 83% water
    • Skin = 64% water
    • Muscles and kidneys = 79% water
    • Bones = 31% water

    So, how do you keep something that’s so watery healthy? You treat like with like—you give the body enough water to keep it running like a well-oiled machine.

    Adequate water intake isn’t just about quenching thirst—water plays a vital role for every cell and system in your body. It’s involved in:

    • Thermoregulation
    • Respiration
    • Metabolism
    • Fluid balance
    • Waste elimination
    • Shock absorption
    • Saliva formation
    • Joint lubrication

    Not consuming enough water can lead to serious health consequences. Dehydration and euhydration are the two outcomes of insufficient water intake:

    In simple terms, a euhydrated state is still normal, while a dehydrated state isn’t. For construction workers with a high activity level or who are working in high heat conditions, dehydration onset can happen quickly. That’s why it’s important to continuously rehydrate with water and electrolytes.

    The dangers of heat stress: Signs and symptoms to look out for

    Working in hot or extreme heat conditions puts additional stress on the body. Although humans are equipped with natural heat regulatory mechanisms—perspiration, respiration, vasodilation, etc.—sometimes the body has difficulty getting rid of excess heat, leading to the onset of heat stress.

    High environmental temperatures can result in several clinical syndromes, including: 

    • Heat stroke
    • Heat exhaustion
    • Heat syncope
    • Heat cramps

    Severe heat stroke happens when core body temperature exceeds 103°F, resulting in multiple organ dysfunction. Heat stroke progression can happen rapidly (within hours), and permanent organ damage can result if the individual survives.

    There are three main causes of heat stress:

    Environment– Radiant heat (direct or indirect sunlight)Air temperature exceeds skin temperature 
    – High humidity
    WorkIncreased physical activity
    Worker– Physical condition
    – Poor health (obesity, age, underlying medical conditions)
    – Improper hydration
    – Excess clothing or inappropriate personal protective equipment (PPE)

    Signs of heat stress

    When a worker’s body starts to heat up, fluid and sodium loss increase through perspiration. The higher the level of dehydration, the more difficult it is for the body to cool itself down. Workers in hot climates or hot working environments should be aware of these three signs of heat stress:

    1. Excessive sweating
    2. Nausea
    3. Dizziness

    If not recognized and treated early, heat stress can lead to heat stroke, heat exhaustion, and heat cramps, all of which have serious implications for health.

    Apart from implementing certain practices that reduce workers’ risk of heat stress—eliminate or reduce exposure, provide cooling rooms, appropriate PPE, etc.—staying properly hydrated can go a long way to reducing the risk of heat stress and any associated conditions.

  • Nutrient-rich foods for construction workers: Should you eat organ meats?

    Nutrient-rich foods for construction workers: Should you eat organ meats?

    The rough and tough early days and late-night schedule of construction workers require them to fuel their bodies with the most nutrient-dense foods possible if they want to perform at their best. 

    While you may be pounding back chicken, sweet potatoes, and veggies on your 15-minute break, there’s one thing you’re probably missing from most of your lunches (and dinners): organ meats.  Organ meats are some of the most nutritionally dense foods on the planet—and for anyone doing manual labor, they’re a huge must.

    Ready to learn why? Keep reading and find out!

    Why construction workers need to eat organ meats

    Organ meats are some of the most nutritionally rich foods on the planet, and eating a small portion every week or supplementing daily is one of the easiest ways to work towards good health. 

    They’re exceptionally high in B vitamins, such as vitamin B12 and folate, along with minerals—iron, magnesium, selenium, and zinc—and essential fat-soluble vitamins like vitamins A, D, E, and K.

    Consuming organ meats isn’t just recommended for people in the construction industry—it’s important for everyone. But health statistics are pretty bleak when it comes to people under a hard hat.

    Here’s a rundown of just some of the facts:

    Those numbers are alarmingly high—and that doesn’t even touch on most diseases. Here’s what accounts for them:

    • Long commute times
    • Long work weeks
    • Lack of physical activity
    • Poor food choices
    • High stress levels
    • Poor lifestyle choices
    • Lack of sleep

    It all adds up to major health trouble. But when it comes to improving and maintaining health, food choices are an easy place to start.

    Health benefits of organ meats

    While you might consider popping back a multivitamin every morning to ensure you meet your nutrient needs, organ meats are often more absorbable than supplements—and come with more health benefits.

    1. Weight management

    Manual laborers have some of the highest rates of obesity, diabetes, and CVD than any other profession. Studies find that construction workers are more likely to be overweight compared to the general population (46.2% compared to 39.2%) and have higher rates of smoking and alcohol consumption, both of which increase the risk of being overweight.

    Since diet and lifestyle are primary indicators of weight, choosing the right foods can go a long way to managing weight and reducing obesity and diabetes risk. 

    High-protein diets are one place to start.

    Research shows that high-protein diets can reduce appetite and increase satiety by slowing gastric emptying and increasing metabolic rate. 

    Although organ meats might not be as high in protein as muscle meats, they contain valuable nutrients like vitamins B1, B2, B6, B9, and B12, selenium, iron, copper, phosphorous, zinc, all of which play a role in building and maintaining muscle mass, metabolism, and body composition/

    2. Muscle growth

    Anyone who dawns a hard hat knows that jobs aren’t always easy. Some jobs require serious strength and endurance, which require sufficient muscle mass. Because muscle mass tends to dwindle with age—sarcopenia is a primary concern for aging men—adequate protein and nutrient intake is a must.

    Organ meats are a source of high-quality protein, crucial for building and maintaining muscle mass.

    Here’s how organ meats can help with muscle growth:

    Although muscle eats contain amino acids that support muscle growth, organ meats tend to have a more balanced nutrient composition and are more financially friendly.

    3. Brain health

    Want to keep your brain healthy throughout your career? Eat organ meats. They’re some of the richest sources of choline, a key nutrient for the brain, muscles, and liver.

    Choline is converted to acetylcholine—an important neurotransmitter involved in various brain functions, such as memory and attention, and body functions, such as muscle contractions, blood pressure, glandular secretions, and intestinal peristalsis. 

    On top of that, organ meats are also high in the highly-absorbably heme iron, which is crucial for proper brain function. 

    4. Detoxification

    Organ meats and detoxification? Yep, you read that right. Say goodbye to your detox green juices and say hello to offal. 

    Organ meats are loaded with co-enzyme Q10 (CoQ10), one of the most powerful natural antioxidants in the human body. In addition to that, you also have another crucial coenzyme: molybdenum. This nutrient plays a role in converting sulfites into sulfates, helping the body break down alcohol and other toxins and improving drug and alcohol metabolism. Studies have shown that high levels of sulfites can be harmful to health.

    5. Energy

    Apart from supporting detoxification, CoQ10 is also an energy powerhouse. It serves as an essential compound for mitochondria to produce ATP (cellular energy). CoQ10 is found in nearly every cell but predominantly in organs with high rates of metabolism, such as the heart, kidney, and liver, where it functions as an energy transfer molecule. 

    So, eating organ meats high in CoQ10 can support more efficient energy production—something that’s important for people working in the construction industry. 

    6. Reduce homocysteine

    With rates of heart disease and cardiovascular issues as high as they are in some of the construction fields, homocysteine is something you’ll want to get familiar with.

    Homocysteine is a non-proteinogenic amino acid produced in the body that’s normally broken down by vitamins B12, B6, and folate to make other chemicals. A lack of B vitamins can lead to abnormally high levels of homocysteine, which can damage arteries and increase the risk of diseases like dementia, heart disease, and stroke. 

    Organ meats are a rich source of essential B vitamins necessary to break down homocysteine and keep levels in check.

    8 types of organ meats you can try

    If you’ve never ventured into the world of organ meats, there are plenty of places to start. Here are eight different organ meats to try!

    1. Liver

    Liver is by far the reigning champ when it comes to organ meats. 

    Here’s what’s packed into just a three-ounce portion:

    • 162 calories 
    • 24.7 grams protein 
    • 4.5 grams of total fat
    • 337 mg of cholesterol (don’t panic‚—cholesterol isn’t the devil)
    • 2,694 IU vitamin A
    • 0.963 mg vitamin B2
    • 19.84 mcg vitamin B12 (more than 800% RDI)
    • 71.16 mcg folate
    • 4.02 mg copper (over 400% RDI)
    • 1.84 mg iron

    See why we love liver? You get a massive bang for your buck with one or two servings a week. Beef liver can have an iron-y taste if not prepared properly. If you’re not a fan, grind it up and blend it with other meats to mask the taste.

    2. Heart

    As we mentioned earlier, the heart is a highly metabolic organ that contains high levels of CoQ10, a powerful antioxidant that has profound effects on maintaining cardiovascular health by preventing LDL oxidation. Its antioxidant properties are also beneficial for reducing inflammation. 

    And although chock full of vitamins and minerals, heart tastes more like muscle meat than organ meat, so it’s much more palatable for people who aren’t fans of organs. Beef or chicken hearts can easily be marinated and grilled for a delicious lunch or dinner.

    3. Tongue

    Tongue is more similar to muscle meat than organs in terms of nutrient composition. While it contains abundant essential minerals—B vitamins, iron, zinc, choline, and protein—it’s also relatively high in fat, giving it an incredibly tender texture. 

    4. Brain

    If you’re feeling brave, why not give brain a try? If sourced from grass-fed animals, the brain is a rich source of bioavailable omega-3 fatty acids, along with choline, vitamin A, vitamin E, and selenium.

    5. Kidneys

    Kidneys are another popular organ meat with a similar nutritional profile to liver. They’re also very high in selenium—256% of the daily value in a 3.5-ounce serving—which acts as an important antioxidant and anti-inflammatory.

    6. Tripe

    Most people think about dog food when they hear tripe, but many cultures incorporate tripe into cooking. It’s full of nutrients—protein, selenium, iron, B vitamins, and choline—but unlike liver, tripe doesn’t contain vitamin A, so you don’t have to be as mindful of how often you eat it. 

    Tripe is the lining of an animal’s stomach. You’ll find tripe in the stomachs of ruminants, such as cows, sheep, and deer. But because tripe is the stomach lining, it often needs to be cooked for a while to become tender. 

    7. Gizzard

    The gizzard is an organ found in the digestive tract of some animals, such as poultry and birds. It’s made of a thick muscular wall that grinds up food and debris ingested by the bird. 

    Gizzards are generally cheap and are a good source of vitamins, minerals, and protein. 

    A 100-gram serving of chicken gizzards contains about 30 grams of protein, 60% RDI of selenium, and 15% RDI of vitamin B12, zinc, phosphorus, niacin, and riboflavin. 

    While classified as an organ, the gizzards are more like muscle meat, so they should be cooked longer to ensure they’re tender and not chewy. 

    8. Sweetbread

    And then we have sweetbreads—a 16th-century term that refers to an animal’s thymus gland or pancreas. They have a rich, slightly gamey flavor but are tender and succulent. 

    Unlike other organ meats, sweetbreads are high in vitamin C, giving them amazing antioxidant and immune-boosting properties. A 100-gram serving contains more than 50% RDI of vitamin C, 35% RDI of vitamin B12, 26% RDI of selenium, and 20% RDI of riboflavin (vitamin B2). 

    Conclusion

    If you can’t stomach the thought of eating a heart, liver, or kidney, organ supplements are the next best option. Beef liver or beef organ capsules are suitable alternatives offering just as much bang for your buck. 

    If you’re opting for capsules over the real deal, do your research and ensure you’re buying pure products that are 100% grass-fed and finished.