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Ultimate Guide to Hiking Snacks: Boost Your Energy Naturally

hiker eating sandwich

Proper nutrition can make or break your hiking adventure. Imagine you’re halfway up a breathtaking mountain trail, the sun is shining, your spirits are high, your furry friend’s tail is wagging—and then you hit the dreaded wall. Suddenly, you’re out of energy, your legs feel heavy, and the summit feels miles away. This scenario is all too common for hikers who underestimate the importance of balanced nutrition.

Hiking snacks play a crucial role in maintaining that steady stream of energy. Whether you’re embarking on a leisurely day hike or tackling a strenuous multi-day trek, the hiking snacks you choose can significantly impact your stamina and overall experience. This blog post aims to provide scientifically backed snack options that not only help fuel your body healthily and sustainably but also taste great and are easy to pack.

What sets this guide apart is our focus on macronutrients—carbohydrates, fats, and proteins—and how they work together to keep you energized on the trail. By breaking down the nutritional components of each snack, you’ll gain a deeper understanding of why certain foods are better choices for hiking and how they can help you conquer even the most challenging trails without hitting that dreaded wall.

Let’s dive into the world of hiking snacks and discover what it takes to stay fueled on your next adventure!

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The Basics of Carbohydrates, Fats, and Proteins

Hiking snacks - carbohydrates, proteins, and fats

Harvard University tells us that walking for one mile burns roughly 100 calories. The average person walks at a pace of 3 mph, so it’s safe to assume most people burn at least 300 calories per hour while hiking. This number is likely higher because hiking involves walking up hills and potentially carrying a pack.

Needless to say, staying fueled is incredibly important, even on short journeys! An energy drink or a candy bar might give you a quick boost, but you’ll need sustained energy to avoid the dreaded wall. If you’re doing vanlife while hiking, check out our article on the top 8 easy campervan meals to keep you fueled for any adventure!

Let’s discuss one of the most essential words in nutrition: macronutrients. Macronutrients are carbohydrates, proteins, and fats.

Carbohydrates – 60-70% Of Your Hiking Snacks

When it comes to fueling your body for a hike, carbohydrates are your best friend. They are crucial in maintaining energy levels, helping you push through those challenging trails and enjoy every step of your adventure.

But what exactly are carbs, and how do they work? Let’s break it down.

How Carbs Fuel Your Body

Carbohydrates are one of our bodies’ primary sources of energy. When you eat foods rich in carbohydrates, your body converts them into glucose (a type of sugar), which enters your bloodstream and provides immediate energy to your cells.

This energy is especially important during activities like hiking, where your muscles need a constant fuel supply. Some carbs are processed quickly by the body, giving you an instant energy boost, while others are digested more slowly, providing a steady stream of energy over time.

Simple Vs. Complex Carbohydrates

There are two main types of carbohydrates: simple and complex. Simple carbohydrates are found in foods like candy, soda, and baked goods. The body breaks down simple carbohydrates quickly, leading to rapid spikes and drops in blood sugar levels. This can leave you feeling energized for a short period but then crashing soon after—not ideal for a long hike.

Complex carbohydrates, on the other hand, are found in whole grains, fruits, vegetables, and legumes. These carbs take longer to digest, offering a more gradual and sustained release of energy, which is perfect for keeping you powered throughout your hike.

Good Examples Of Carbohydrates For Hiking

Here are some excellent carbohydrate sources for hiking snacks:

  • Oatmeal: Oatmeal is packed with complex carbs and fiber, which means it digests slowly and provides long-lasting energy. It’s also easy to prepare and can be mixed with nutritious ingredients like nuts and dried fruit.
  • Whole Grain Bread: Whole grain bread is another excellent source of complex carbs. It’s much more nutritious than white bread and keeps you fuller for longer. Make a sandwich with lean protein and veggies for a balanced hiking snack.
  • Sweet Potatoes: Sweet potatoes are delicious and rich in complex carbohydrates, vitamins, and minerals. They can be roasted and carried in a container for a hearty, healthy snack.
  • Bananas: Bananas provide a quick energy boost thanks to their natural sugars. They are also high in potassium, which helps prevent muscle cramps. Bananas are convenient to carry and eat on the trail.
  • Brown Rice Cakes: Brown rice cakes are light, easy to pack, and a good source of complex carbs. Pair them with nut butter or hummus for added protein and flavor.

Now, let’s move on to fats.

Fats – 20-30% Of Your Hiking Snacks

Fats often get a bad rap, but they are actually essential for keeping your energy levels up, especially during long hikes.

Think of fats as your body’s reserve fuel tank. While carbohydrates provide quick and immediate energy, fats offer a more concentrated form of energy that keeps you going when your carb stores run low.

This is crucial for those extended hikes where maintaining stamina is key. Additionally, fats help absorb essential vitamins and minerals, making them a vital part of your diet.

Healthy Fats vs. Unhealthy Fats

Not all fats are created equal. Healthy fats, also known as unsaturated fats, are found in foods like nuts, seeds, avocados, and fish. These fats can improve heart health, reduce inflammation, and provide lasting energy, making them perfect for hikers.

On the other hand, unhealthy fats include saturated fats and trans fats, commonly found in processed foods, fried items, and sugary snacks. These fats can lead to health issues like heart disease and should be avoided or consumed in minimal amounts.

Examples of Healthy Fat Sources for Hiking Snacks

Here are some of the best healthy fat sources to take on hikes.

  • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats. They are easy to carry, require no preparation, and provide a mix of fats, protein, and fiber to keep you fueled and satisfied.
  • Avocado: Avocado is rich in monounsaturated fats, which are great for sustained energy. You can spread avocado on whole-grain bread or make a portable guacamole dip to enjoy with veggie sticks.
  • Nut Butter: Peanut butter, almond butter, and cashew butter are convenient sources of healthy fats. They pair well with fruits like apples and bananas or can be eaten straight from a packet for a quick energy boost.
  • Olives: Olives are packed with monounsaturated fats and antioxidants. They are easy to pack and provide a savory snack option that can help with hydration due to their natural sodium content.
  • Trail Mix: A good trail mix of nuts, seeds, and a bit of dried fruit offers a balanced combination of healthy fats, carbohydrates, and protein. Just be sure to watch out for added sugars or salty ingredients.

Proteins – 10-15% Of Your Hiking Snacks

Protein is often celebrated for its muscle-building properties, but its importance goes far beyond just bulking up. For hikers, protein plays a crucial role in maintaining overall stamina.

When you’re out on the trail, your muscles work hard, and tiny muscle fibers can get damaged. Protein helps repair and rebuild these fibers, ensuring you stay strong and resilient throughout your hike.

Unlike carbohydrates, which offer quick energy, protein is broken down more slowly, providing a steady supply of amino acids to support muscle function and repair.

Why Protein is the Smallest Percentage

While protein is vital, it should comprise the smallest percentage of your hiking snack—around 10-15%. This is because, during high-intensity activities like hiking, your body primarily relies on carbohydrates and fats for immediate energy.

Protein’s main job is to support muscle repair and recovery rather than provide quick fuel. Too much protein can also be more challenging to digest on the go, potentially leading to discomfort.

Balancing your macronutrient intake ensures you get the right mix of quick and sustained energy without overloading your digestive system.

Examples of Protein-Rich Hiking Snacks for Day Hikes

Here are some excellent hiking snacks that are packed with protein:

  • Jerky: Beef, turkey, or plant-based jerky is a fantastic source of protein that is easy to carry and doesn’t require refrigeration. It’s packed with flavor and provides a satisfying chew that can help curb hunger. Country Archer Jerky Co. has a grass-fed beef, turkey, and smoked sausage recipe for your next hike!
  • Greek Yogurt Pouches: Greek yogurt is rich in protein and probiotics, which are great for digestion. Look for portable yogurt pouches that can be stored in your backpack and consumed on the trail.
  • Cheese Sticks: String cheese or individually wrapped cheese sticks are convenient, easy-to-pack protein sources. They also add a bit of fat to help sustain your energy levels.
  • Protein Bars: Choose protein bars made from natural ingredients with a balanced mix of carbs and fats. They are easy to store, require no preparation, and can be wolfed down during a short break. The PROBAR Meal Bar is an excellent choice, nutrient-dense, and contains 11g of protein.

The hiking snacks you pack are just as important as your gear. Remember to aim for around 60% carbohydrates, 30% fats, and 10% protein. This ideal combination will keep you fueled for any adventure!

How Sugar Works in the Body: A Guide for Hikers

Hiking in New Mexico

Sugar is one of the body’s quickest sources of energy. When you consume foods with sugar, your body rapidly converts it into glucose, which enters your bloodstream and provides immediate fuel for your cells.

This quick energy boost can be beneficial during activities like hiking when you need that extra burst to keep moving. However, not all sugars are created equal, and understanding how your body processes them can help you make better choices for sustained energy.

Short-Term vs. Long-Term Energy Effects of Sugar

  • Short-Term Effects: When you eat sugary foods, your blood sugar levels spike quickly, giving you a rapid surge of energy. This is why you might feel an immediate jolt after eating a candy bar or drinking a sugary beverage. However, this energy boost is often short-lived. As your body works to bring your blood sugar levels back to normal, you might experience a sudden drop in energy, usually called a “sugar crash.
  • Long-Term Effects: Frequent consumption of high-sugar foods can lead to long-term health issues, such as weight gain, insulin resistance, and increased risk of chronic diseases like diabetes. For hikers, relying on sugary hiking snacks can result in inconsistent energy levels, making it harder to maintain endurance over longer trails.

Natural Sugars vs. Added Sugars

  • Natural Sugars: These are found naturally in whole foods like fruits, vegetables, and dairy products. Natural sugars come with essential nutrients like vitamins, minerals, and fiber, which help slow down the absorption of sugar and provide a more sustained energy release.
  • Added Sugars: These are sugars that are added to foods during processing or preparation. Common sources include candy, soda, baked goods, and many packaged snacks. Added sugars provide empty calories without nutritional benefits, leading to rapid spikes and crashes in blood sugar levels.

Balancing Sugar Intake During a Hike

Maintaining steady energy levels during a hike is about balance, including managing sugar intake. While sugars can provide quick bursts of energy, it’s important to pair them with other nutrients to avoid those dreaded energy crashes and ensure long-lasting stamina.

Here are some tips for balancing your sugar intake during a hike:

  • Pair Sugary Foods with Protein and Fat: Combining natural sugars with protein and healthy fats helps slow down the absorption of sugar into your bloodstream. For instance, if you’re snacking on fruit, pair it with a handful of nuts or cheese. This combination will give you sustained energy and keep you feeling fuller for longer.
  • Opt for Whole Foods: Whole fruits like apples, oranges, and berries are excellent choices because they contain fiber, vitamins, and minerals that help regulate blood sugar levels. Unlike processed snacks, whole foods provide a more balanced source of energy.
  • Monitor Portion Sizes: It’s easy to overdo it on sugary snacks, especially when expending a lot of energy. Stick to reasonable portions and eat mindfully. Pack several small, balanced hiking snacks rather than relying on a few large ones.
  • Stay Hydrated: Sometimes, our bodies can mistake thirst for hunger, leading us to reach for sugary snacks unnecessarily. Drink plenty of water throughout your hike to stay hydrated and help regulate your appetite.
  • Plan Your Snack Breaks: Instead of waiting until you feel low on energy, schedule regular snack breaks to keep your blood sugar levels stable. Eating small amounts consistently can prevent the highs and lows associated with irregular eating patterns.

Balanced Hiking Snack Ideas

Here are some snack ideas that combine natural sugars with protein and fats for balanced energy:

  • Apple Slices with Almond Butter: Apples provide natural sugars and fiber, while almond butter adds protein and healthy fats.
  • Greek Yogurt with Honey and Nuts: Greek yogurt is rich in protein, honey offers natural sugars, and nuts add a satisfying crunch with healthy fats
  • Trail Mix with Dried Fruit and Nuts: Look for trail mixes without added sugars. The dried fruit provides natural sweetness, and the nuts offer protein and fats.
  • Banana with Peanut Butter: Bananas are a great source of natural sugars and potassium, and peanut butter adds protein and healthy fats for a well-rounded snack.

By carefully balancing your sugar intake with other essential nutrients, you’ll be better equipped to maintain consistent energy levels throughout your hike.

Tips for Reading Nutrition Labels

Nutrition Label

Understanding nutrition labels can seem daunting, but it’s valuable for making smarter snacking choices, especially when preparing for a hike. Here’s a simple guide to help you decode those labels and choose hiking snacks that will keep your energy levels steady and strong.

Major Parts of a Nutrition Label

Nutrition labels provide essential information about the food inside the package. Here’s a breakdown of the key components:

  • Serving Size: This tells you what one serving of the food is. All the nutritional information listed on the label is based on this amount.
  • Calories: This indicates how much energy you’ll get from one serving. Remember, hiking burns around 300 calories per hour, so you’ll want foods with enough calories to replace lost calories.
  • Macronutrients: These include carbohydrates, proteins, and fats, which are essential for energy and overall health. Look at the grams (g) provided for each.
  • Micronutrients: Vitamins and minerals are crucial for maintaining bodily functions and overall health. Pay attention to the percentage of daily value (%DV) they offer.

Understanding Serving Size

The serving size is the first thing you should check. Everything else on the label is based on this amount.

  • Compare Serving Sizes: Different brands might have different serving sizes. Ensure you’re comparing like for like.
  • Portion Control: If a package contains multiple servings, be mindful of how much you consume.

Calories and Their Importance

Calories measure how much energy you get from a serving of food.

  • Energy Needs: You need enough calories to sustain your energy while hiking. Snacks that are too low in calories might not provide enough fuel, while snacks too high in calories could weigh you down and make you feel sluggish.

Macronutrients: Carbs, Proteins, Fats

Each macronutrient plays a role in maintaining energy levels:

  • Carbohydrates: Look for a good balance of total carbs and fiber. Fiber helps slow the absorption of sugar, providing sustained energy. Check the following on nutrition labels:
    • Total Carbohydrates
    • Dietary Fiber
    • Sugars (Total and Added)
  • Proteins: Check the protein content for muscle repair and sustained energy. Protein is typically labeled simply as ‘Protein’ on a nutrition label.
  • Fats: Aim for hiking snacks with healthy fats (unsaturated) while avoiding trans fats and limiting saturated fats.
    • Total Fat
    • Saturated fat (limit)
    • Trans Fat (avoid)

Micronutrients: Vitamins and Minerals

Vitamins and minerals support various bodily functions and can be especially important during physical activities like hiking.

  • Common Micronutrients: Vitamin A, Vitamin C, Calcium, Iron, etc.
  • Daily Value Percentage (%DV): This shows how much of your daily requirement the food provides. Aim for a higher %DV in vitamins and minerals.

Ingredient List: What to Watch Out For

The ingredient list tells you exactly what’s in your food.

  • Natural Ingredients: Choose hiking snacks with whole, natural ingredients you recognize.
  • Added Sugars: Be cautious of high amounts of added sugars like corn syrup, cane sugar, and other sweeteners.
  • Preservatives and Additives: Avoid snacks with long lists of preservatives, artificial colors, or flavors.

Quick Tips for Healthy Hiking Snacks

Here are some quick tips to make your label reading even easier:

  • High Fiber, Low Sugar: For sustained energy, opt for hiking snacks high in dietary fiber and low in added sugars.
  • Balanced Macronutrients: To keep your energy stable, eat a balanced combination of carbohydrates, proteins, and fats.
  • Minimal Processing: The fewer ingredients, the better. Whole foods tend to be more nutritious.

Nutritional Considerations for Different Hiking Intensities

Hiking snacks - handful of almonds and other nuts

When it comes to fueling your hike, the intensity of your trek plays a massive role in deciding what hiking snacks you should bring along. Whether going for a light stroll or tackling a strenuous climb, understanding your nutritional needs can help you stay energized and enjoy the journey.

Light Hikes

Light hikes usually involve short distances on relatively flat terrain. These hikes are less demanding on your body but still require some energy to keep you moving.

  • Caloric Needs: You might need around 200-300 extra calories per hour for light hikes.
  • Macronutrient Balance: Aim for a balanced mix of carbohydrates for quick energy, a bit of protein for muscle support, and healthy fats for sustained energy.

Snack Ideas for Light Hikes:

  • Apple Slices with Nut Butter: The apple provides natural sugars and fiber, while nut butter offers protein and healthy fats.
  • Greek Yogurt with Honey: A great mix of protein and natural sugars, it’s easy to pack in a cooler bag.

Moderate Hikes

Moderate hikes often involve longer distances and varied terrain, including hills and moderately steep inclines. These hikes demand more from your body, so you must increase your calorie intake.

  • Caloric Needs: Plan for an additional 300-500 calories per hour for moderate hikes.
  • Macronutrient Balance: Focus on a higher carbohydrate intake for consistent energy, with moderate protein and fats to keep you going.

Snack Ideas for Moderate Hikes:

  • Trail Mix: A mix of nuts, seeds, and dried fruit offers a good balance of carbs, protein, and fats. Aim for around a half-cup portion.
  • Whole Grain Crackers with Cheese: Provides a satisfying combination of carbs and protein to help sustain energy levels.

Strenuous Hikes

Strenuous hikes involve long distances, steep climbs, and challenging terrain. These hikes require serious energy expenditure and careful planning to maintain stamina.

  • Caloric Needs: For strenuous hikes, you might need up to 500-700 extra calories per hour.
  • Macronutrient Balance: Prioritize high-carb hiking snacks for quick and sustained energy, with enough protein to support muscle repair and fats for prolonged endurance.

Snack Ideas for Strenuous Hikes:

  • Peanut Butter Sandwiches: Whole grain bread with peanut butter provides carbs, protein, and healthy fats. Cut into halves or quarters for easy snacking.
  • Energy Bars: Look for bars with a good balance of carbs, protein, and fats. Aim for bars that provide at least 200-300 calories each. Quantum Energy Squares Energy Bar is 200 calories and has 10g fat, 20g carbs, and 10g protein.

DIY Hiking Snacks: Energize Your Adventure

DIY hiking snacks

There’s something special about making your own hiking snacks. Not only do you control the ingredients, but you also ensure you’re fueling your body with wholesome goodness.

Here are some easy-to-make and easy-to-transport DIY hiking snacks that will keep your energy levels up throughout the hike.

Trail Mix

Trail mix is a classic hiking snack and is super simple to make at home. For an extra treat, customize it with nuts, seeds, dried fruits, and even a little bit of dark chocolate.


  • 1 cup almonds
  • 1 cup cashews
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1 cup dried cranberries
  • 1 cup dried apricots, chopped
  • 1/2 cup dark chocolate chunks (optional)


  1. Combine all ingredients in a large bowl.
  2. Mix well and store in an airtight container or resealable plastic bags.
  3. Portion out into small bags for easy snacking on the trail.

Homemade Granola Bars

These granola bars are packed with energy-boosting ingredients and are perfect for on-the-go snacking.


  • 2 cups rolled oats
  • 1 cup nuts (almonds, walnuts, or pecans), chopped
  • 1/2 cup honey or maple syrup
  • 1/2 cup peanut butter or almond butter
  • 1/2 cup dried fruit (raisins, cranberries, or apricots), chopped
  • 1/4 cup chia seeds or flaxseeds


  1. Preheat your oven to 350°F.
  2. Mix oats, nuts, and dried fruit in a large bowl.
  3. In a small saucepan, heat honey or maple syrup and peanut butter over low heat until melted and combined.
  4. Pour the mixture over the dry ingredients and stir until everything is coated.
  5. Press the mixture firmly into a lined baking dish.
  6. Bake for 20-25 minutes or until golden brown.
  7. Let cool completely before cutting into bars. Store in an airtight container.

Energy Balls

Energy balls are bite-sized hiking snacks that are easily made and packed with nutrients. They are perfect for a quick pick-me-up on the trail.


  • 1 cup rolled oats
  • 1/2 cup nut butter (peanut, almond, or cashew)
  • 1/3 cup honey or maple syrup
  • 1/2 cup mini chocolate chips or dried fruit
  • 1/4 cup chia seeds or flaxseeds


  1. In a large bowl, combine all ingredients.
  2. Mix well until everything is evenly distributed.
  3. Roll the mixture into small balls about 1 inch in diameter.
  4. Place on a baking sheet and refrigerate for at least 30 minutes.
  5. Store in an airtight container in the fridge or a cool, dry place.

Apple Chips

Apple chips are a healthy, crunchy snack that’s easy to make at home.


  • 4 apples, thinly sliced
  • 1 tsp cinnamon


  1. Preheat your oven to 200°F.
  2. Arrange apple slices on a baking sheet lined with parchment paper.
  3. Sprinkle with cinnamon.
  4. Bake for 2-3 hours, turning the slices halfway through until crisp.
  5. Let them cool completely before storing them in an airtight container.

Benefits of Homemade Hiking Snacks

Homemade snacks offer several advantages over store-bought options:

  • Control Over Ingredients: You decide what goes into your hiking snacks, avoiding unwanted additives and preservatives.
  • Customization: Tailor your snacks to your taste and dietary needs, ensuring you get exactly what you want.
  • Cost-Effective: Making snacks at home can be more economical than purchasing packaged items.

Preparing your own hiking snacks can ensure that you’re fueling your adventures with the best possible nutrition.

Expert Tips on Packing Hiking Snacks for Optimal Energy

Smart packing for hiking snacks

As someone who loves to eat food amid beautiful scenery, I’ve learned a thing or two about what works best when snacking on the go. I’ve outlined some expert tips to help you keep your energy levels up and your snacks fresh and easy to carry.

Portion Control and Packaging

When it comes to portion control, it’s all about balance. You want to bring enough hiking snacks to keep your energy levels steady without overloading your backpack.

  • Pre-Portion Your Hiking Snacks: Use small resealable bags or containers to pre-portion your snacks. This helps control your intake and makes it easier to grab a quick bite without fumbling around in your bag. Smelly Proof Reusable Quart Storage Bags work great for portioning out your snacks.
  • Use Lightweight Packaging: Opt for lightweight packaging materials like silicone or reusable snack bags. They’re not only eco-friendly but also reduce the weight you’re carrying. Stasher Reusable Silicone Sandwich Bag is lightweight at just 3 oz. and can hold up to 28 fluid ounces.
  • Avoid Bulk: Instead of packing a whole bag of trail mix, portion it into smaller servings. This way, you’re not tempted to overeat, and it’s easier to manage your snack breaks.

Keeping Hiking Snacks Fresh and Easy to Carry

Freshness is key when you’re out on a hike. Nobody wants a soggy granola bar or mushy fruit halfway through their trek.

  • Choose Non-Perishable Items: Focus on snacks that don’t require refrigeration, like nuts, dried fruits, and jerky. These items stay fresh longer and are less likely to spoil.
  • Use Airtight Containers: For items like sandwiches or homemade energy bars, use airtight containers to keep them from getting crushed and to maintain freshness. The Hydro Flask Food Jar can hold up to 20 fl. oz. and retains heat or cold.
  • Layer Your Pack: Place your snacks in an easily accessible part of your backpack, like the top pocket or side compartments. This makes it convenient to reach them without unpacking everything.

Timing Your Snacks for Optimal Energy

Knowing when to eat your snacks can make a big difference in maintaining your energy levels throughout the hike.

  • Pre-Hike Fuel: Have a light snack about 30 minutes before hiking. A banana or a small handful of nuts can give you an excellent initial energy boost.
  • Regular Intervals: Plan to snack every 60-90 minutes during your hike. This helps keep your blood sugar levels stable and provides a steady stream of energy. Set a timer if you need a reminder!
  • Listen to Your Body: Pay attention to how you’re feeling. If you start to feel sluggish or hungry, it’s time for a snack. Don’t wait until you’re completely drained.
  • Post-Hike Recovery: After your hike, consume a snack with a good balance of carbs and protein to help replenish your energy stores and assist in muscle recovery. Think of something like a piece of fruit and a handful of almonds.

That’s A Wrap On Hiking Snacks!

Nutrition may seem like a far and foreign concept for hikers. After all, you’re burning a bunch of calories, so why care about what you eat? The truth is, what you put in your body while hiking has a significant impact on how you feel while hiking!

It can be the difference between reaching the summit in high spirits or dragging yourself miserably up a slope.

Aim for snacks with whole food ingredients, low added sugar, and high carbohydrate content. This will help keep your body fueled for the adventure.

We’d love to hear from you! What’s your go-to hiking snack that keeps you energized on the trail? Share your favorites in the comments below, and let’s inspire each other to stay fueled and adventurous! For other hiking tips, check out our hiking blog!

Robyn eating sandwich on a hike


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