docs: fructose sources reference in RaceLogistics

Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>

RaceLogistics.md

@@ -34,6 +34,16 @@ overloads the glucose pathway (GI risk) because the fructose share is too
 small; going higher means *more Tailwind relative to gels* or a 1:0.8
 product for the 50K/50M.
 
+## Fructose sources (for raising the ratio past ~85 g/h)
+
+- **1:0.8 products**: Maurten 320, SiS Beta Fuel, Nduranz, Precision Fuel.
+- **Cheap**: table sugar (sucrose = 50% fructose) in a bottle; DIY
+  maltodextrin + crystalline fructose at ~1:0.8 + pinch of salt.
+- **Real food / aid station**: honey (~40% fru), maple syrup, gummy candy,
+  flat Coke (~55% fru), dates/raisins/figs (test fiber tolerance), bananas.
+- **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo
+  absorbs slower and causes its own GI trouble; it only works as the co-fuel.
+
 ## 30K plan — 2026-06-13 (assumes ~4 h)
 
 Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**