Insufficient Protein intake on a long hike may cause fatigue, muscle weakness, anemia, and stress to the immune system. Protein deficiency while backpacking can happen quickly. It is easy just to consume carbohydrates due to the ease of preparing and weight considerations. Let’s face it; pack weight is a significant factor on a multi-day backpacking trip. But, the extra weight of protein may be significantly worth it.
Daily protein intake for your muscles, bones, and the rest of your body
Paying attention to protein intake has a positive impact on the enjoyability of your journey down the trail. Avoid the adverse effects of protein deficiency on your performance and comfort. The endurance needed on a backpacking trip exceed your standard daily protein intake requirements. Adult men use 56 grams a day, and women use 46 grams a day. The Food and Nutrition Board recommends adults should get 10% to 35% of their calories from protein.
Protein requirements for Backpackers are easy to detect
A 90-minute hike can deplete your muscle glycogen, at that point, your body may target your muscles as a source of fuel. The soreness after a long hike is a symptom of this process. Everything about hiking down a trail depends on your muscles. Protein requirements of the muscle, it depends on it for growth energy and maintenance. Extensive use of muscles causes stress and damage; protein is what the muscle needs to repair itself and shortens the recovery time. Sufficient protein intake provides amino acids and reduces tissue gluconeogenesis (the conversion of muscle to fuel).
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Protein deficiency is a real concern, protein choices are not as limited as you think
A protein source that is lightweight and will not spoil is a quest for backpackers. There are a lot of options, just be creative and make the choices that suit your needs. Finally, the following is a list of protein sources that work well in the pack.
Jerky (beef, turkey, pork, deer, etc.)
Protein Bars
Protein Powders
cured meat
Ready-to-eat chicken in a pouch
Ready-to-eat fish (tuna, salmon, etc.) in a pouch
Nuts (peanut, almond, etc.)
Nut Butter (peanut, almond, etc.)
Seeds (sunflower, pumpkin, etc.)
Cheeses
Freeze Dried Meats
Powdered eggs
Freeze dried yogurt
Dehydrated whole beans (black beans, pinto beans, etc.)
Quinoa Seeds
Coconut flour
a lot of freeze-dried Paleo meals have a great source of protein
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