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 day—lifting, carrying, climbing—you need more protein to repair.
For tradesmen doing heavy physical work: 0.7-1.0 grams per pound of body weight.
Kendra weighed 160 pounds. She needed 112-160 grams of protein per day.
She was getting about 60 grams. From gas station food and whatever she could grab.
That’s why she wasn’t recovering. Her body was breaking down faster than it could rebuild.
Why shakes make sense for labor
Kendra’s objection: “I’m not trying to get huge. I’m just trying to work.”
Protein isn’t just for bodybuilders. It’s for anyone whose body is under stress.
What protein does for tradesmen:
- Repairs muscle damage from the day’s work
- Supports joint and connective tissue health
- Keeps you full longer than carbs alone
- Maintains strength over years of labor
The gym bros have it half right. They just don’t understand that construction work is its own kind of workout.
The practical reality
Here’s why Kendra wasn’t getting enough protein:
- Breakfast: Maybe eggs, maybe nothing. 15-20 grams.
- Lunch: Gas station sandwich. Maybe 20 grams.
- Dinner: Whatever she could make. Maybe 30 grams.
Total: 65-70 grams. Nowhere near what she needed.
A protein shake adds 25-30 grams in about 30 seconds. No cooking. No refrigeration. No excuses.
Kendra started drinking one shake per day, mid-morning. Within two weeks, she noticed faster recovery and less afternoon fatigue.
What kind of protein
Whey protein. The standard. Mixes easily, absorbs fast. Good for post-work or morning.
Casein protein. Slower absorbing. Better for evening—feeds your muscles while you sleep.
Plant protein. If dairy doesn’t agree with you. Slightly less protein per scoop, but works fine.
What to look for:
- 20-30 grams of protein per serving
- Minimal added sugar (less than 5 grams)
- Short ingredient list
- Third-party tested if possible
What to avoid:
- “Mass gainer” products (loaded with sugar)
- Anything with more than 10 ingredients you can’t pronounce
- Super cheap stuff (usually low quality protein)
Companies like Built Daily Supply make protein specifically for working bodies—not for gym aesthetics.
How to actually do it on a job site
Kendra’s system:
Morning: Protein shake in a shaker bottle, dry powder. Add water on site.
Mid-morning: Drink it between tasks. 30 seconds.
Done.
She keeps a tub at home, a shaker bottle in her truck, and she’s set. No cooler needed.
The whole food caveat
Shakes are a supplement. Not a replacement for real food.
Kendra also:
- Started prepping eggs and oatmeal for breakfast
- Brought better lunches
- Ate more protein at dinner
The shake filled the gap. Real food did the heavy lifting.
The bottom line
If you’re doing physical labor and not eating 100+ grams of protein per day, you’re breaking your body down without building it back up.
A protein shake is the easiest fix. Not magic. Just math.
Kendra drinks one every day now. Calls it “the only reason I’m still standing.”