Supplements as fuel recovery on the trail

There’s nothing quite like the feeling of pushing your muscles for views that give you a satisfying sense of accomplishment. But to sustain hiking multiple long days of elevation, terrain, and distance, protein shakes, BCAAs (branched-chain amino acids), and creatine are powerful recovery aids – just like how I regularly take them as gym recovery because the muscle wear and tear is real!

Now how to efficiently pack this when you’re hiking multiple days? Click here for a free packing guide that differentiates how to pack if you have luggage transport vs when you don’t.

1. Protein Shakes: Repairing and Rebuilding Muscle
After hours of hiking with a loaded pack, your body needs to repair tiny muscle tears caused by repetitive movement and strain.
Protein shakes give your body fast-digesting protein—usually whey or a plant based alternative—that helps kickstart muscle repair.

• They’re compact, easy to carry (especially in powdered form), and only need water to prepare.
• I usually consume this right after a hike when I might not have access to a full meal right away.

Trail Tip: For multiple days, separate your powder into single-serving pouches. You can add powdered peanut butter for extra protein and calories if needed.

2. BCAAs: Fighting Muscle Breakdown and Fatigue
BCAAs—leucine, isoleucine, and valine—are essential amino acids your body can’t produce on its own. When you have prolonged physical activity, your body can start breaking down muscle tissue for energy. That’s where BCAAs come in.
Reduce muscle soreness and fatigue during multi-day treks.

• May help preserve lean muscle mass when calorie intake is low.
• Depending on how hard my body is pushing, I might have BCAAs during my hike rather than after.

Trail Tip: Get protein powder that already has BCAAs. Otherwise if I’m drinking it separately, I get flavored BCAA powders and throw it into my water.

3. Creatine: Power, Endurance, and Long-Term Recovery
There’s a lot of recent hype on creatine and it’s not just for bodybuilders. Research is showing tangible benefits for endurance athletes and trekkers.
Supports muscle energy production and reduces muscle damage, which can help improve performance on steep climbs or technical terrain.

• May help improve cognitive function and mood during long exertion periods at altitude and if you’re jet lagged.

Trail Tip: These come in gummy form and powder. If I pack powder, I’ll mix this with my BCAAs for efficiency.

Consistency is important, even on rest days. Note that incorporating protein powder, BCAAs, and creatine into your recovery routine doesn’t mean replacing real food—it means giving your body a targeted boost when it needs it most. Especially on extended treks when nutrition and rest are harder to come by, these supplements can help you bounce back faster, hike longer, and feel better!