This is from the book:

Although experimentation is encouraged, most individuals find that 25-50g carbs taken thirty min. before a workout enhances sperformance. The type of carb consumed pre-wo is NOT CRITICAL and individuals are encouraged to experiment with different types of carbs.

The safest time to consume carbs, in terms of maintaining ketosis, is before a wo and ketosis should be reestablished soon after training. Depending on total training volume, 25-50g carbs taken 30-60' prior to training seems to be a good amount. The type of carb is less critical for pre-workout carbs but quickly digested, high GI carbs seem to work best to avoid stomach upset.

Then Lyle says that if a post-workout is done then an additional 25-50g of glucose or glucose polymers are recommended. Fructose and sucrose should be avoided as they can refill liver glycogen and interrupt ketosis.

Sounds like fruit is OK. Maybe I'll be into my leftover back of pretzels from CKD!

Lisa