I basically eat a ketogenic paleo diet with around 50g trace carbs, veggies etc. With my training volume I have decided that it's not very wise of me to be running on that amount of carbs training twice a day. Endurance based for my job. Basically my question is while being in ketosis what is my better option to use before a workout to give me fuel. I have been using anywhere between 25-50g depending on length and intensity. For example a 10min metcon, maybe 30g. Tommorow an 18k run, around 150g. Is there any major difference in using Fruit and it's fructose or should I be hitting up the glucose options with yams etc. Keep in mind I'm looking for relatively fast availability and not looking to replenish glycogen stores post workout. Simply, does fructose provide an equal energy source in terms of speed then glucose based product if im keeping it under around 100g (as to not fill liver stores). Thanks
EDIT While with low body glycogen levels, does using fructose or glucose have any benefit over each other or will they both do a similair job? Anecdotally I dont find any difference but just wondering if there is any science behind that?