Sure, backpacking is tiring. But if you鈥檙e feeling extra sore, sluggish, and crummy during or after a hike鈥斺渂onking,鈥 you might say鈥攜ou 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鈥檛 get enough, your body can start breaking down muscle for energy, leading to weaker muscles, increased risk of sickness, and slower recovery.
鈥淲ithout protein, your body can鈥檛 perform at its best,鈥 Niemi says.
On the trail, it can be difficult to get enough protein because you鈥檙e limited to lightweight, non-perishable ingredients鈥攍ike granola bars鈥攖hat 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 , 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. 鈥淗ikers think they need way more protein than they really do,鈥 Owens Mayhew says. 鈥淛ust meeting your personal needs is enough.鈥
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.
鈥淛ust check it against your body weight and add whatever you鈥檙e missing,鈥 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 鈥渃ombination foods鈥 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鈥檚 known for is the 鈥攑erfect if you don鈥檛 get hungry at altitude, aren鈥檛 a breakfast person, or need to eat lunch on the go鈥攆or a blast of 600 calories and 39 grams of protein, plus electrolytes, fiber, fat, carbohydrates.
As you focus on your protein intake, don鈥檛 forget about the other nutrients. Carbohydrates are equally important because they are your body鈥檚 source of energy, while protein is most useful for muscle repair. Pairing proteins with carbohydrates will satiate you for longer.
鈥淎 balanced diet is the best thing you can do for your body, ensuring you are getting the proper nutrients from each macronutrient,鈥 Niemi says. 鈥淧rotein is super important, but it鈥檚 all about balance.鈥
Backpacking will leave you relatively sore. But eating better will prevent the painful bonk.