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?
This is not really an answer and I don't mean this in anyway as giving you shit, but attempting 18km runs and keto make it seem like you don't have your goals and your methods in alignment. If you want to fuel yourself for endurance exercise you need to eat carbs and you need to replenish your glycogen stores.
I was reading posts on the paleofood.listserve and people were constantly pissing in my ear about a Phinney and someone and how there studies show that you can adapt and perform as well doing endurance on a keto. I have since found out the this is complete and utter non-sense.
I have tried it and it is just painful and full of disappointment. Your results will slowly get worse and worse and you keep thinking that you are doing something wrong. As soon as I added carbs back my performance on the bike and in the gym improved significantly.
I am not sure where you are in your paleo journey but can I suggest you read some of Anthony Colpo posts. While you may disagree with some of his comments re white bread and grains, the rest of his work is totally paleo compatible. He talks the most sense I have read when it comes to carbs and exercise.
Sorry, if you are deadset on the idea of keto, please disregard what I have written, I am just trying to help :)
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