I understand that insulin has other functions besides storing fat (sequestering amino acids for muscle growth, for example), and that meal size is even more important than the glycemic index of carbohydrates for controlling insulin release (285, Mastering the Zone).

Would distributing smaller meals more frequently through the day have a positive impact on my overall function? I do heavy workouts 3 days per week, with 50% loads on off days. Each workout session is followed by 30 minutes of aerobic exercise at 70% of my MHR.

Thanks,
Michael N.

Some people have better insulin control by spreading out their blocks into little meals throughout the day.

meal size is even more important than the glycemic index of carbs....I am learning that the hard way. I went out to dinner and ordered falafel balls as an appetizer and chicken kabobs. Well, the falafel was made from chick pea, and the chicken was just chicken in a bit of tomato sauce....but they were more than 3 blks,of both... I;ll just bet! And the scales told me so, too!

Experience is a great way to learn! :-)

Yes, too many calories in a meal, even if the meal is well Zone balanced in regard to P, C and F, and your insulin will elevate.

Hi
In regards to spread meals... I had to start doing that since I have to work longer hours... so I eat 3 block breakfast at 7am, 3 blocks meal at 12pm for lunch, 1 block at 5 pm, one block at 7 pm and one more block at 9 pm.... and go to bed by 10:30.... and then I have miss 2 blocks... (I'm allowed 11) but I can not fit those on my weekdays... how bad is that?

Well, if you require 11 blocks and you are only getting in 9 blocks, you are at risk. Your body will begin to break down lean body mass and use that for energy, instead of fat.

Can you change your 5pm and 7 pm snacks to 2 block snacks? Then you would get all of your blocks in.

Hi Bernie!

Your daily protein requirement (block requirement) provides the amount of protein your body needs to maintain your current amount of LBM. If you consistently eat less protein than you need on a daily basis, your body will break down muscle tissue to get the protein it needs, and the result is you lose some of your muscle mass. One goal of the Zone diet is to maintain or increase your current muscle mass. With the loss of muscle mass comes the loss of some of your ability to burn the calories you eat.

Thank you Sue.... I should go back to the protein powder shake in the evening... kids let me no time to eat dinner (I have to prepare their dinner, and most of the time I am on the rush)... regards.

You're welcome Bernie!