Posted by Allyson Miller on October 31, 2017

The Ultimate Cheat Sheet on Staying Healthy in the Construction Industry


The construction industry is physically demanding.

You need strength, flexibility, and balance (especially you guys on the roof). And for those of us getting up there in age, we can already feel the pressure of the job in our joints.

But changing jobs isn't always an option, especially when you've been in the field for a while and you've built up your income and benefits. And while studies show that injuries are less common in more experienced contractors, when they do happen they lead to more severe problems.

The main goal is to keep strong to continue to work for many years.

So here are our tips:

Eat complex carbs.

You've heard that processed sugars, candy and soda, are a problem. Staying away from that and eating more protein can keep your energy levels up during the day.

Heavy protein and whole grain carbs are designed to give you enough to work throughout the entire day.

Stay away from filler foods.

Drink Water.

While working in the elements, water is important. You can mix it up by adding in vitamin packets or drinking something with electrolytes.

Electrolytes will help restore your energy and keep your mind sharp so you avoid costly mistakes.

Pack Snacks.

Making it from breakfast to lunch can be a challenge—especially when you've been doing strenuous tasks. It's important to always pack a quick and convenient snack that you can easily grab to restore your depleted energy levels.

Apples with peanut butter, any type of nut, carrots or cucumbers should get the job done.

Eat Breakfast.

I'm notoriously bad for remembering to pack breakfast or eat something quick before I jet out the door in the morning. But as everyone and their mother always say, breakfast is the most important meal of the day.

Breakfast helps you start your day fueled so that you can power through early morning jobs, fully energized and focused.

Always have protein.

Maybe it's an excuse to always reach for another piece of bacon, but protein is a must-have in this industry.

Whether that's grilled chicken, salmon, or soybeans, having unprocessed sources of protein is essential to keep your body fueling on the right nutrient sources—not your muscles.

Keeping yourself properly fueled, gives your body the best chance to recover after a strenuous day at work. And it's not hard to do.