Protein for a Vegan Thru-Hiker

A bald near the NC TN border, near Overmountain Shelter
Well, it’s time to tackle the age-old debate around veganism and protein. For most folks who are vegan, when it comes up in conversation we are inevitably questioned about getting enough protein (As if animal products are the only source of protein, or that I can’t take care of myself without their helpful insights into what it takes to be vegan, oh well).

The simple reality is that for most people, if you eat a variety of vegetables and legumes, you probably get enough protein. Few vegans suffer from protein deficiency, and it very easy to meet protein needs if you eat a variety of foods. Ginny Messina, the Vegan R.D., writes about meeting protein requirements, and recommends two servings of legumes (beans, peanuts, soy foods) a day.

Obviously, meeting vegan nutrition needs while on the Appalachian Trail can be a little challenging (hence this blog!). As regular readers will know, I ate a lot of peanut butter on my hike, which is a fantastic source of great things for hikers like protein, calories, and fat. I also ate tortillas and bagels on a near daily basis, both of which are good sources of protein. An everything Thomas’ bagel has 10 grams, and a whole wheat Mission tortilla has 4 grams (I usually ate two per day).

I also made my own gorp on trail with peanuts, raisins, chocolate chips, and sunflower seeds. The latter are very high in protein, similar to peanuts.

All of these are in addition to protein bars and my dinners, which were usually bean-based. At some point, the sheer amount of food that a thru-hiker eats will be enough to meet the nutrition needs of a hiker. But of course, the big challenge is that I don’t eat anywhere near this amount of processed food when I’m at home.

For a more detailed discussion of protein needs for vegans, I strongly recommend checking out the book Becoming Vegan by Brenda Davis and Vesanto Melina, both are respected Registered Dietitians. Besides detailed chapters on the main nutritional needs of someone on a vegan diet, it has a very good section for vegan athletes.

Figuring out what works for you is the most important thing, this strategy worked for me. What is your eating strategy on trail?

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