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If you’re heading out in the afternoon, have a snack with about 50 grams of carbs in it—like a granola bar—an hour or two beforehand, suggests Monique Ryan, R. After: There’s no need to take in calories immediately, but try to eat a snack or your next meal within an hour or two.
There are only about 10,000 pairs of Humboldt penguins left in the wild and they're found in coastal areas of Chile and Peru.
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By eating the right foods at the right times, “your body will recover and be able to perform the way you want it to,” says Lauren Antonucci, R.