A little summary on fueling for training sessions of varying duration and intensities.
—> Short and Easy Session (60mins or less)
*Little to no fuel required before or during
*Fuel post with carbohydrate and protein
—> Long but easy session (60-90mins+)
*A small amount of fuel required before and / or during
*Fuel post with carbohydrate and protein
—> Short but intense session (45-75mins including high intensity)
*Fuel with a moderate amount pre and / or during
—> Eg. Toast and peanut butter (1-2 slices), Medium banana, Clif Bar, 200mL smoothie
*Fuel post with carbohydrate and protein
Note: It is important to manage overall levels of energy and stress. At all times. As such we would add the following advice: try no to complete any more than 3-4 sessions per week in a fasted state, 2-3 for female athletes. Generally speaking the risks are going to out-weigh the benefits.