Protein for Hiking and Backpacking
For long hikes and multi-day treks, protein needs rise to about 1.2-1.6 g per kg of body weight per day to repair muscle and manage the load. A 70 kg (154 lb) hiker targets…
Calculate Your Protein IntakeHours of walking, especially with a pack and over hills, break down muscle and increase overall protein turnover. On multi-day trips, chronic under-fuelling of protein leaves you weaker and slower to recover between days on the trail.
Carry lightweight, shelf-stable protein such as jerky, nuts, cheese, tuna pouches and protein bars, and eat some at the end of each day. Balance protein with plenty of carbohydrate, which remains your main energy source on the move.
- Big-day target: 1.2-1.6 g/kg per day
- Multi-day treks raise the requirement
- Pack jerky, nuts, cheese and tuna pouches
- Keep carbohydrate high for energy on the trail
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.