Pre-Workout Carbs

Hey guys first of thanks to everyone in this sub because of all of you I have been able to achieve the best shape of my life.

So I been keto almost all summer this year, maybe close to 6 months now in this time frame I dropped close to 50 pounds going from 25% to 16% bf maybe even less not sure. But now I been hitting this wall in the gym, where I just have no energy to lift heavy, and no explosiveness in my workouts what so ever, I have been doing a sort of a hiit lifting sessions with high reps and around 45 second break in between sets.

So I was thinking of introducing some carbs pre workout and post workouts. Maybe about 50g’s of white rice an hour prior to workout, I know the recommended foods is dextrose but I just can’t wrap my head around consuming straight sugar right before.

Any ways I might be totally wrong but any help would be greatly appreciated! Once again thanks all!