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

Sure, backpacking is tiring. But if you’re feeling extra sore, sluggish, and crummy during or after a hike—“bonking,” you might say—you might not be getting enough protein in your diet.

Fatigue is one of the telltale signs of protein deficiency, says Madi Niemi, a fitness coach in Portland, Oregon with a degree in integrative health. This essential macronutrient helps you build and repair muscle, supports your immune system, and boosts energy, which is especially important for active people. When you don’t get enough, your body can start breaking down muscle for energy, leading to weaker muscles, increased risk of sickness, and slower recovery.

“Without protein, your body can’t perform at its best,” Niemi says.

On the trail, it can be difficult to get enough protein because you’re limited to lightweight, non-perishable ingredients—like granola bars—that only contain so much of the nutrient. Quick, on-the-go meals tend to be heavy in carbohydrates and fats but lacking protein, Niemi says.

Protein intake, like calorie intake, is relative and depends on your body weight and energy output. As a rule of thumb, nutritionists recommend eating 0.8 to 1 grams of protein per kilogram of your body weight on a normal day. While backpacking, Aaron Owens Mayhew, the dietitian behind Backcountry Foodie, suggests upping your intake to 1.2 grams of protein per kilogram of body weight for a relatively easy hike and 1.8 grams per kilogram for a harder hike.

Be careful not to overdo it though. “Hikers think they need way more protein than they really do,” Owens Mayhew says. “Just meeting your personal needs is enough.”

Owens Mayhew adds that an average body can only fully utilize about 25 grams of protein at a time. Consume more than that, and it just ends up being extra calories. Accordingly, she tries to consume roughly 25 grams of protein for every meal, then 10 to 15 grams of protein per snack.

“Just check it against your body weight and add whatever you’re missing,” she says.

Another common misconception is that you must eat meat to hit your protein goal, but you can easily consume protein through plant-based foods including legumes, lentils, nuts and seeds, certain grains, and soy-based products like edamame and tofu. You can also get it through dairy and eggs. In a pinch, mix milk powders or egg white powders into your meals for a flavorless boost.

As an ultralight backpacker, Owens Mayhew prefers what she calls “combination foods” that are calorie dense and have protein as well as fat, fiber, and carbohydrates. Her favorite combination foods include nut butters, quinoa, chia seeds, textured vegetable protein (or TVP), chickpeas, and soy milk powder.

A combination food recipe she’s known for is the Chocolate Peanut Butter Shake—perfect if you don’t get hungry at altitude, aren’t a breakfast person, or need to eat lunch on the go—for a blast of 600 calories and 39 grams of protein, plus electrolytes, fiber, fat, carbohydrates.

As you focus on your protein intake, don’t forget about the other nutrients. Carbohydrates are equally important because they are your body’s source of energy, while protein is most useful for muscle repair. Pairing proteins with carbohydrates will satiate you for longer.

“A balanced diet is the best thing you can do for your body, ensuring you are getting the proper nutrients from each macronutrient,” Niemi says. “Protein is super important, but it’s all about balance.”

Backpacking will leave you relatively sore. But eating better will prevent the painful bonk.