Workouts

Anyone have suggestions for working out?  Someone on another board suggested 25 gm carbs 30 min before and 25gm 30 min after.  I thought that felt too high, so I disregarded.  But definitely I felt a lot of cramping in my abdomen and muscles over time during my race.  I’m just not sure what to eat, but definitely I didn’t like resorting to endurance gels.  Any athletes able to advise?