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