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Nutrition

3 questions answered about nutrition for people who work with their hands.

You're burning 3,000+ calories a day but eating from gas stations and fast food drive-thrus. The nutrition advice for office workers doesn't apply when you have no fridge, no microwave, and 20 minutes for lunch. You need fuel that works in the real world of construction sites.

The Problem

Tradesmen typically eat high-calorie, low-nutrient food because it's available. The result: energy crashes, weight gain despite hard work, and chronic inflammation that makes joint pain worse. Plus, protein needs for manual labor are higher than most people realize.

What You'll Learn

What to pack when you have no fridge or microwave, how much protein you actually need for physical labor, meal prep strategies that work for early morning starts, portable high-energy foods that don't come from a gas station, and hydration timing around meals.

A laborer named Danny was eating gas station food twice a day. Every day. For six years. "No fridge at the site," he said. "What am I supposed to do?" Here's what I told him—and what he actually did. ## The non-perishable arsenal You don't need a fridge for real food. You need to think differently. **Protein sources (no fridge needed):** - Canned tuna or chicken (single-serve pouches are easier) - Jerky (beef, turkey, salmon—watch the sodium) - Nuts and nut butters - Hard-boiled eggs (yes, ...

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An ironworker named Kendra asked me if protein shakes were "just for gym bros." She worked ten-hour days. Burned more calories than most people eat. But she wasn't getting stronger. "Something's missing," she said. Here's what I told her about protein and physical labor. ## The protein math for physical work Most people need about 0.4 grams of protein per pound of body weight. That's the minimum to not waste away. Physical labor changes the equation. When you're breaking down muscle all da...

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A plumber named Craig spent $80 a week on gas station food. Felt like garbage. Couldn't figure out why. "I don't have time to cook," he said. "I work sixty hours a week." So I showed him meal prep. Not the Instagram kind with matching containers and elaborate recipes. The kind that takes two hours on Sunday and feeds you all week. ## The basic principle Meal prep isn't cooking. It's assembly line manufacturing. You make large quantities of a few things. You portion them out. You grab and g...

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