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For tips and recipes for healthy and delicious trail meals, see outdoors.org/trailmeals.

As outdoorspeople, we may know that protein is key to muscle recovery and an energized day on the trail. But how much protein do we need? And what are the best sources to stash in our packs?

Calculating needs
Nancy Clark, registered dietician and author of Nancy Clark's Sports Nutrition Guidebook, offers this simple formula to determine protein needs based on body weight. "You take your weight and divide it in half," she says. "So if you weigh 150 pounds, you need 75 grams of protein per day." Clark says to err on the higher end of the range if calorie intake is low overall or if you are a vegetarian or vegan. Your activity level will also affect optimal intake, she says; the more active you are, the more protein (and other calories) you will need.

Health benefits
Protein does a lot for your body. It is essential to "build, repair, and maintain muscle, as well as hair, blood, hormones, and fingernails," says Clark. "Protein is also what contributes to our immune system," adds Nancy Rodriguez, professor of nutritional sciences and director of sports nutrition programs at the University of Connecticut. "It's important for the nervous system, for regulating metabolism."

Quality sources
Rodriguez cites dairy, eggs, lean meats, and soy as best bets. "Proteins are made up of different amino acids," she says. "There are about eight really essential amino acids. Foods that provide all of those essential amino acids are considered high quality protein. An egg is one of the best quality proteins you can get." So for day hikes, a hard-boiled egg is a great pick. If the egg will be out of your refrigerator for longer than two hours, though, you should carry it in an insulated lunch bag.

Trail treats
For more trail-ready foods, Clark likes pouches of tuna fish, nuts, beef jerky, peanut butter, canned chicken, and dehydrated meals. She also recommends sneaking dehydrated milk into things like your morning oatmeal in order to pack a greater protein punch. While Clark says that it's unlikely that most people are protein-deficient, vegetarians and vegans need to be extra mindful. For vegan sources of protein, Clark recommends beans, hummus, and nuts. As for protein powders, she cautions: "Test them out...because some of them don't taste very good or mix very well." When in doubt, she says, "Protein bars could make life easier."

All in proportion
Complete calorie consumption— not just protein intake—affects hikers' performance. "We always look for protein to build the muscles and carbs to fuel the muscles," says Clark. Making sure that you're getting enough total calories will ensure that your body doesn't need to dip into its protein reserves. "People want to include a little protein-rich food, in combination with a foundation of carbs, in each meal and snack," she says. Peanut butter on whole-grain bread, or beans with rice, are some tasty options.