Dear Sue:

I'm interested in gaining muscle and reducing body fat. I understand I have to increase my intake of protein and carbohydrates. I have approximately 26 percent body fat. I am an exercise instructor and am currently taking a protein supplement. Can you give me some ideas on high-carb foods? I'm thinking especially of between-meal snacks.
Shelly

Dear Shelly:

The best way for anyone to gain muscle and reduce fat is to incorporate weight training into a workout regimen. There is no miracle food that will do the conversion for you. In fact, weight trainers really do not need much, if any, more protein than average folks. Therefore, protein supplements are an unnecessary expense for you.

A simple formula:
If you combine your weight training with aerobic activity and match your calorie intake to your expenditure you will succeed in converting fat to muscle.

Don't be surprised if in the process the weight reading on the scale goes up, even if your body seems to be slimming down and becoming more toned. Muscle weighs more than fat. Keeping your energy level up to meet the physical demands of your profession means you will have to snack wisely and often. Complex carbohydrates make wonderful snacks. Foods that are low in sugar and high in fiber will be like timed-release energy, as opposed to foods with highly refined simple sugars.
For healthy low-sugar, high-fiber snacks, try foods such as:

• whole wheat muffins
• whole-grain bagels
• any and all fruits (including dried fruits)
• fruit smoothies made in the blender with nonfat plain yogurt and fresh fruits
• graham crackers
• popcorn
• dry cereal
• low-salt pretzels
• whole-grain crackers
• baked potato
• pasta
• whole-grain bread

Good luck and have fun! Thanks for your question.

Sincerely,
Sue Gilbert, M.S., nutritionist