The high insulin levels that follow the consumption of refined carbohydrates are definitely undesirable, but a moderate and steady output of insulin is necessary for muscle growth and glycogen storage. Insulin is a powerful anabolic hormone because one of its major roles is to shuttle glucose and amino acids into the muscle cells where they can be used for recovery and muscle growth. By eating a small to moderately sized meal containing protein every 2 1/2 to 3 hours, you provide a steady flow of amino acids into your bloodstream. When you eat complex carbohydrates with your protein every three hours, there is a moderate, but not excessive release of insulin, which delivers the amino acids to "hungry" muscle cells. A steady flow of protein into your system is absolutely critical for muscle growth and maintenance, and the only way to do it is with a meal every three hours.
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