Protein for tradies: how to get enough on long days
How much protein a tradie needs, how to spread it across a long day on site, and easy protein that needs no fridge, shaker or prep.
By RecovPublished · Last updated · 3 min read
Australia's recommended protein intake is 64 g a day for men and 46 g for women aged 19–70, and more if you also train. On site, the hard part isn't the number, it's the timing. Aim for protein at every break, from food that doesn't need a kitchen. Recov tablets need no fridge, shaker or prep.
How much protein does a tradie need?
Australia's recommended dietary intake (RDI) is 64 g a day for men aged 19–70 and 46 g for women, about 0.84 g and 0.75 g per kilogram of body weight. That's the baseline for everyone, including people who sit at a desk all day.
Healthdirect says it's particularly important to eat enough protein during intense periods of physical activity, and a day of carrying, lifting and climbing is physical work. Sports nutrition guidelines put the range for people who exercise regularly at 1.4–2.0 g per kilogram a day, according to the International Society of Sports Nutrition. If you're on the tools all day and train as well, that range is a sensible guide. Our how much protein do I need a day guide works it out by body weight.
Why do tradies miss their protein?
- Early starts. Leaving at 5:30 am usually means no breakfast, or a pie at the servo.
- Short breaks. Smoko is short. There's no time to cook, and often nowhere to heat anything.
- Heat and no fridge. Chicken, tuna and yoghurt don't love a day in a ute in January.
- Shakes don't travel. A premixed shake needs to stay cold, and a shaker full of powder needs water and washing.
How should a tradie spread protein across the day?
The International Society of Sports Nutrition suggests spreading protein evenly, every three to four hours. On a site day, that lines up neatly with your breaks:
| Break | Easy protein | Needs a fridge? |
|---|---|---|
| Before you leave | Eggs, Greek yoghurt, or Recov tablets | Food yes, Recov no |
| Smoko | Boiled eggs, cheese, nuts, jerky | Mostly yes |
| Lunch | Leftover meat, a tinned tuna or chicken wrap | Yes, or an esky |
| Arvo break | Milk, a tin of fish, or Recov tablets | Food mostly yes, Recov no |
| Dinner | Your biggest protein meal | – |
Anything that needs an esky is a risk by afternoon in summer. For more meals that need no stove, see our no-cook protein guide.
Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.
Recov Protein Concentrate
Shop Recov →From $2.67/day · free shipping over $99 · pause or cancel anytimeWhat is the best protein supplement for tradies?
The best one is the one you'll actually take on site. Tablets suit trade work because they're dry, light and need no fridge:
- No fridge, no shaker, no prep. Keep the bottle in your crib bag, out of direct sun.
- Takes seconds. Swallow the tablets with a mouthful of water at smoko.
- Nothing heavy in your stomach before you're up a ladder in the heat.
Recov is a complete protein with all 20 amino acids, from porcine plasma protein pre-digested into di- and tri-peptides. It reaches your bloodstream in 15–25 minutes (our stated absorption time). Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly.
How much Recov should a tradie take?
Six tablets a day is the everyday standard. The product-page chart splits it into two on waking, two in the early afternoon and two before bed, which fits a site day: two before you leave, two at the arvo break and two at night. If you also train three to five times a week, take 8–12 a day, and 12–18 if you train most days. Keep eating proper meals. Recov fills the gaps in your day rather than replacing lunch.
FIFO and night-shift workers have their own timing problems, so we've covered those in protein for shift workers. You can see Recov here.
Frequently asked questions
Do tradies need more protein than office workers?
The recommended intake doesn't change with your job: 64 g a day for men and 46 g for women aged 19–70. Healthdirect says it's particularly important to eat enough protein during intense periods of physical activity.
What protein doesn't need a fridge?
Nuts, jerky, tinned fish, UHT milk and protein tablets. Recov needs no fridge and no shaker.
Can I take Recov on an empty stomach at 5 am?
Yes. The chart's first dose is on waking; swallow the tablets with water.
Does Recov contain caffeine?
No. Recov contains no caffeine or stimulants, just porcine plasma protein and two tableting aids.
How long does a bottle last?
A bottle holds 180 tablets, which lasts 30 days at six a day.
This article is general information, not medical advice. Recov isn't suitable for vegetarians, vegans or anyone who avoids porcine-derived ingredients. Questions: management@recovfaster.com.
Sources
- Eat For Health (NHMRC), Nutrient Reference Values, "Protein" (adult RDI 64 g men, 46 g women; g/kg)
- Healthdirect, "Protein" (particularly important during intense periods of physical activity)
- Jäger R et al., "International Society of Sports Nutrition Position Stand: protein and exercise", 2017 (1.4–2.0 g/kg/day; every 3–4 hours)
- Recov product page (no fridge, no prep; dose chart; 180 tablets)
