Jock Doc unveils his secrets for getting and staying in shape in 2012

TORONTO, Jan. 10, 2012 /CNW/ - McMaster University professor and nutrition and exercise specialist, Doctor Stuart Phillips (The Jock Doc), today released his five top secrets for athletes to get and stay fit.  These secrets are based on his years of experience with athletes from weekend warriors to Olympic medalists. Dr. Phillip's also released his super foods for athletes with chocolate milk at the top of his list followed by oatmeal and salmon.

"When it comes to getting and staying in shape and changing the composition of your body, most athletes don't understand exercise is only part of the equation," said Phillips. "My research clearly shows the foods athletes choose throughout the day, particularly before and after their workouts, are key to attaining maximum benefits."

Here are his top five fitness secrets:

Secret One: Choose the Jock Doc's super foods for athletes
Dr. Phillips' top Super Foods are 1) chocolate milk (for post-workout water, protein, electrolytes and carbohydrates.), 2) oatmeal (for carbohydrates, fibre and B vitamins.), and 3) salmon (for protein, iron, vitamin B12 and omega-3 fatty acids.) He's also a big fan of blueberries, sweet potatoes and yogurt because of their nutritional profiles.

Secret Two: Get your muscles ready to work
Athletes need to get their muscles ready to work before vigorous activity. Dr. Phillips recommends that before-workout meals, whether large or small, should contain carbohydrates such as whole grain bread or pasta. Meals should also include protein, preferably animal source proteins such as meat, eggs, or milk.

Secret Three: Rehydrate, Replenish, and Repair
Athletes who have performed vigorous exercise need to remember the three R's: Rehydrate to replace lost water and electrolytes, Replenish burned muscle fuel, and Repair damaged muscles. Research has shown that chocolate milk is a highly efficient and economical choice and far superior to water and sports drinks when it comes to post-workout recovery. (For more information on chocolate milk as a post-recovery beverage, visit

Secret Four: Power up with protein
Protein makes you feel full and helps with weight loss while on diets. Most athletes consume their dietary protein in an imbalanced manner. It is far better to consume smaller portions of protein throughout the day and with each meal.

Secret Five: Send these foods to the penalty box
Avoid industrial trans-saturated fats which are a double edged sword - they raise the bad overall cholesterol levels and lower the good cholesterol (HDL) and so get an F grade. Look for the words hydrogenated, or partially hydrogenated on the food label and send these foods to the penalty box. Also avoid simple sugars that are carbohydrates that digest quickly and are usually not associated with foods that contain many nutrients. They cause unsustainable spikes in blood sugar that leave you feeling fatigued and hungry later on. If you see sugar, sucrose, corn syrup, or high-fructose corn syrup as one of the first four ingredients on food labels, avoid them.

SOURCE Dairy Farmers of Canada (DFC)

For further information:

To arrange an interview with "The Jock Doc" or to obtain a more complete summary of his top five fitness secrets, please contact:

Beatrice Bastedo
Trillium Corporate Communications Inc.
416-322-3030 ext. 231


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