I usually am good at getting lots of protein daily, so my body doesn't seem to feel a need for an adjustment on LSR days (or the day after). I do find that I have a somewhat higher craving for carbs, so I increase slightly the proportion of complex carbs in my meals and snacks. For example, when I go for my post-run Chipotle burrito bowl, I get a regular serving of brown rice in the bowl (usually I ask for a half portion of rice). Or if I have pasta for dinner, I'll have 1.5-2 cups of whole wheat pasta instead of 1 cup. And I'll try to include some high volume fruit (for the water and the carbs), as well as a salad for dinner.
There are two kinds of cravings here to consider. One is a signal from your body telling you need more of something. The other is a psychological craving. Only with experimentation will you know which you're dealing with. If you give your body moderate amounts of healthy foods and it addresses the craving, you're probably dealing mainly with a physical need. If you crave something junky in spite of the healthy stuff, you're probably dealing with some psychological (e.g., I did an LSR! I deserve more food!)
My LSR days are usually weekends, and I find that napping also helps me deal with cravings. That's because often what my body needs is rest - plus napping reduce the snacking opportunities ... If I have a major snack attack and the healthy food choices aren't working, I'll also eat a 100-calorie bag of microwave kettlecorn - all the munching is satisfying, and the salty/sweet balance helps.
current weight: 4.0 over
Fitness Minutes: (63,281) Posts: 500 8/12/12 9:50 P
I don't tend to eat any differently -- I already eat small meals throughout the day including a snack mid-morning -- but I do tend to eat a bit more of what I usually eat. On LSD days, I eat at the top end of my range.
Also make sure that you are accounting for any increased mileage in your calories burned goal to ensure that your range is accurate.
Fitness Minutes: (36,143) Posts: 57 8/12/12 8:07 P
Thanks, everyone, for the great advice. I run very early in the morning (by 6), and I have a small snack before I head out (usually applesauce). Then I have a good breakfast immediately after my run. But I've tried to stay within my regular calorie range, so I haven't added anything additional. I think I'll try going on the high end of my calorie count on those days. If it works (and I can avoid the unplanned snacking), I'll end up with fewer calories. Thanks again, everyone!
Fitness Minutes: (30,757) Posts: 4,450 8/12/12 1:29 P
I agree with John....great advice! It might take a little experimenting to find what works for you, but I make a chocolate milk(shake-kind of) with milk, chocolate syrup and a little cottage cheese blended very well and have it ready for after my run. That and a few almonds or pistachios seems to help rehydrate and refuel and sticks with me so I am less apt to graze all day long. Another favorite is banana, peanut flour and milk or yogurt in a shake...sometimes with chocolate too!
"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)
"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin
I usually plan an easier fend for self type meal for the evening and somewhat snack all day. I do record and don't go over calorie in the end, but I need way more calories earlier in the day then I normally do on those days. That started for me anytime it was over 2 hours it seemed.
3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes 4/20/13 Neighborhood Watch 5K 39:17.6 10/5/13 5K Grace Pet Fest 38:47.6 12/1/13 Secret City Half Marathon around 3 hours and 4 minutes 4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)
I am struggling with intense cravings to snack after my slow long runs (anything over 9 miles), and my current theory is that I need to PLAN to eat differently on those days rather than snacking all day, which is not helping anything. Anyone have suggestions? Do you adjust how/what you eat on days with long slow runs? Does planning decrease those cravings?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.