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The American College of Sports Medicine recommends 30-60 grams of carbohydrate per hour of exercise, but few athletes understand the reason for this amount. The average person can process, or oxidize, only about 1 gram of carbohydrate per minute, no matter how much is consumed. The bottleneck isn’t your muscles: it’s your intestines, which can transport glucose from food you eat into your bloodstream only so fast. Dumping more carbohydrate into your gut doesn’t necessarily increase the absorption rate, and it can increase your chances of an upset stomach.