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How Much Protein Should Hikers Eat?
Fight fatigue with the proper intake of macronutrients.
Hikers need more protein than the average person due to the physical demands of long treks, steep climbs, and carrying gear. On average, active individuals should aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day, and hikers—especially those on multi-day trips—should aim for the higher end of that range. For a 70 kg (154 lb) person, that’s about 84 to 140 grams of protein daily. Protein helps repair muscle tissue, supports immune function, and sustains energy when combined with carbohydrates and fats. During hikes, it’s especially important to spread protein intake throughout the day with snacks like jerky, trail mix with nuts, or protein bars.
Backpackers and thru-hikers often struggle to meet their protein needs due to limited food options and pack weight. To combat this, hikers should prioritize calorie-dense, protein-rich foods that travel well, like dehydrated meals with legumes or meat, powdered protein shakes, and nut butters. Failing to consume enough protein can lead to muscle breakdown, fatigue, and longer recovery times. In short, a strategic approach to protein is essential for performance, endurance, and overall health on the trail.
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