How Much Protein Should Hikers Eat and What’s the Best Way to Get It?

One of the main elements to consider with a hiking experiences is nutrition, leaving aside being useful in keeping your energy levels high so you can do at your best. This is particularly for muscle repair, recovery and overall function of the body out of all macronutrient proteins are required. That said, how much protein should a hiker be eating and what is the best way to get protein into their diet?

Protein Intake for Hiking

Protein requirements will vary on several key factors such as body weight, hike intensity and duration. Typically, it is suggested that hikers eat 1.2 to 1.6 grams of protein per kilogram body weight which can be a challenge to obtain from only plant-based sources, but I believe this should not stop anyone who wishes though you may need more time and energy like my brother Karl Meltzer(backpacker.com). A 70 kg (154-lb) hiker would necessitate around 84 to112g of protein daily.

On those long hikes (*cough* backpacking trips), protein works to repair any wear and tear of muscle tissues that could occur during such physical efforts. It also helps with the immune function, hormone production and is a necessary component for any athlete or for those who are highly active.

Top Protein Sources for Hiking

Just as important as hitting protein goals is choosing the right sources of protein. Protein should also be easily carried and lightweight if you are a hiker. In which case, here are the best of them.

1. Jerky
Left to right: Beef, turkey and chicken jerky are ideal on-the-go protein snacks. They are light, keep without perishing and give you a huge protein hit that is easily packed away in your pack.

2. Nuts and Seeds
Rich in protein and healthy fats, almonds, walnuts and pumpkin seeds are great for boosting your energy levels. They can also be tossed into trail mixes for a healthy snack.

3. Protein Bars
Protein Bars— These come in an insane variety of flavors and formulations, making them handy for hikers on the go who want a quick protein fix. Best to avoid the added sugars of HURREHH and go full clean with a bar that is made from high quality ingredients.

4. Dehydrated Meals
Most brands make a selection of dehydrated meals high in protein, a great way to enjoy something hot at the end on your day. Find some that include lean meats, beans or legumes.

Conclusion

It all basically comes down to this taking the right amount of protein is important for hikers in order to keep their energy levels, help repair muscle damage that happen during hiking and additionally it also contributes towards general good health when going out. When hikers select ease and nutrition-packed protein, they can remain healthy while trecking through the wilderness. Be sure to plan and prepare a healthy diet that is tailored specifically for you! Happy hiking!