Rob Hobson Nutritionist, Cardiff (2026)

03/04/2026

Choosing an energy gel shouldn’t be complicated, but the amount of marketing around them makes it feel that way.

At its core, this is just about getting enough carbohydrate in to support performance.

Most people will sit somewhere between 30–60g of carbs per hour for runs and events lasting 1–2.5 hours.
�Once you move into longer or more intense endurance work (think ultra events), intake can go up to 60–90g per hour, although this is something your gut needs to be trained to tolerate.

The other thing worth remembering is that gels aren’t essential — they’re just convenient.

You can also use simple foods, and these are often used in longer events and during periods of lower intensity, where you’ve got a bit more breathing space to eat.

This is often more common in ultra-endurance events, where people start to crave something more solid after relying on sweet gels and drinks for long periods.

Think things like bananas, jam sandwiches, rice cakes or even boiled potatoes with salt.

The key is how you use them:

• Keep portions small and eat little and often�• Pair with fluid to help digestion�• Choose low-fibre, easy-to-chew options�• Think about practicality — can you carry and eat it easily?

In practice, people often mix and match using real food earlier on or during steadier sections, then switching to gels or drinks when intensity picks up or fatigue sets in.

👉 The goal isn’t to find the “perfect” gel�👉 It’s to build a fuelling strategy you can actually stick to

That means hitting your carb targets, keeping your gut happy, and using foods or products you don’t dread eating a few hours into a session.

01/04/2026

For a long time, I thought getting fitter meant doing more.

More sessions, longer workouts, pushing harder… all while trying to fit it around a busy work schedule.

On the surface it looked disciplined, but in reality I was often under-fuelled, increasingly tired through the day, and not recovering properly.

At times I was even losing weight going into endurance events which is something that’s often seen as a positive, but is often a sign that fuelling isn’t where it should be.

What really shifted things for me wasn’t training more - it was understanding how to fuel properly.

Retraining in sports nutrition helped me realise that most people don’t need more complexity they need to execute the basics better and make them work in real life.

That means:

* Thinking about when you eat, not just what you eat
* Supporting training with food, not trying to work around it
* Finding a way of eating that fits your schedule, appetite and lifestyle

I also think more about long-term health now not just performance. Increasing fibre, supporting cholesterol, and making sure diet quality is there alongside training.

Interestingly, since making these changes, my body composition is no different despite doing less. This is something I see a lot with clients.

If you’re putting the work in but not getting the return, it’s often not about effort. It’s about how things are structured around your day.

If you’re interested in working with me, drop me a message .

Would be interested to hear your experience…. have you ever felt like you were doing more but getting less back?

28/03/2026

This pecan and coconut granola is one of the most popular recipes from my book Unprocess Your Life and it’s easy to see why. If you’re looking for a healthy granola recipe that’s lower in sugar and made from whole ingredients, this is a great place to start.

Shop-bought granola can often be high in added sugar and ultra-processed ingredients, but making your own gives you full control over what goes in. This easy homemade granola recipe uses oats, nuts, seeds and nut butter to create a high fibre breakfast that’s rich in healthy fats. It’s simple, versatile and keeps well for the week.

If you’re trying to reduce ultra-processed foods or just want a healthy breakfast idea you can prep ahead, this is one to add to your rotation.

Serves 8 | 280 kcal | 7g protein | 4g fibre per serving

350g whole rolled oats�120g pecan nuts, chopped�60g coconut flakes�1 tbsp ground cinnamon�½ tsp sea salt�2 tbsp extra virgin olive oil�2 tbsp honey (optional)�4 tbsp smooth almond butter

Method

1. Preheat the oven to 150°C/130°C fan/Gas 2 and line a baking sheet with parchment paper.
2. Place all the dry ingredients in a bowl and combine. Drizzle in the olive oil, honey (if using) and almond butter and stir with a spatula until fully combined.
3. Transfer the granola to the baking sheet and press the mixture into a large oval shape about 2.5cm deep with your hands.
4. Bake in the oven for 15 minutes, then remove from the oven, rotate the baking sheet and gently break the granola apart slightly with a fork. Continue to bake for a further 15 minutes until the oats are golden brown.
5. Remove the granola from the oven and leave to cool. Once cool you can transfer it to an airtight container and store for up to 2 weeks.

Follow me for more healthy recipes and practical nutrition advice.

27/03/2026

Parents often ask me: is dried fruit bad for kids’ teeth, especially as a snack?

This is one of those topics where the advice hasn’t quite caught up with the evidence.
When you look at research on dried fruit and teeth, there isn’t strong evidence that dried whole fruit like raisins, apricots or dates is uniquely harmful. The concern is less about the food itself and more about how often teeth are exposed to sugars across the day.
This is why dried fruit sometimes gets singled out, not because it behaves like sweets, but because it’s often eaten as a frequent snack, which increases the number of “acid attacks” on teeth.
So when thinking about kids’ dental health and snacks, context is key.

Rather than cutting dried fruit out a more practical approach is:

• Offer dried fruit as part of a snack�• Pair it with foods like nuts, yoghurt or whole grains�• Keep an eye on snacking frequency across the day�• Prioritise brushing before bed, when saliva is lowest

It’s also worth keeping perspective.

Most children don’t eat enough fruit or fibre, and dried fruit can be a convenient way to boost intake, especially for busy families or children with smaller appetites.
Just make sure we’re talking about dried whole fruit, not ultra-processed fruit snacks or fruit rolls, which are much closer to confectionery in how they behave.

If you’re looking for healthy snacks for kids, some other good options include:

• Apple slices with peanut butter�• Plain yoghurt with berries�• Cheese with wholegrain crackers�• A small handful of nuts (age appropriate)�• Veg sticks with hummus�• Whole fruit (fresh or dried) as part of a balanced snack

As always, it’s not about one food being “good” or “bad” it’s about the overall pattern of eating.

References
�PMID: 27415591�PMID: 23789933
PMID: 20108741
Sadler MJ. Nutrition Bulletin, 2017

26/03/2026

You can’t “hack” your metabolism — but you can support how it functions.

As we get older, metabolism doesn’t suddenly shut down, but it does change. Much of that comes down to loss of muscle mass, lower daily movement, poorer sleep and, in some cases, long-term under-fuelling or repeated dieting.

This is where a lot of the noise around metabolism boosting foods and quick fixes falls apart.

What actually makes a difference is sticking to the fundamentals:

• Strength training helps maintain muscle, which is a key driver of resting metabolic rate
• Adequate protein intake supports muscle repair, recovery and appetite control
• Regular meals with fibre-rich carbohydrates help regulate blood glucose and support appetite control
• Daily movement (steps, general activity) plays a major role in total calorie burn
• Sleep supports insulin sensitivity, appetite regulation and overall energy balance

None of these are magic on their own. But together, they support how your metabolism works day to day.

If fat loss is the goal, it’s less about trying to “boost metabolism” and more about maintaining muscle, managing appetite and creating a small, sustainable calorie deficit.

That’s the part that often gets missed.

Follow for more evidence-based nutrition and practical strategies that actually work.

25/03/2026

Many people assume that eating less automatically means eating healthier.

But when appetite drops it often becomes easier to miss key nutrients that support long-term health and this is particularly important when it comes to gut health and the microbiome.Your gut bacteria rely on what you eat regularly.

If meals become smaller or more irregular, it’s easy for fibre intake, plant diversity and protein intake to drop without really noticing and that’s why focusing on nutrient-dense foods becomes even more important when appetite is reduced. Small meals can still deliver meaningful nutrition when they include things like colourful vegetables, plant foods rich in fibre, fermented foods and good quality protein.

Simple habits can make a big difference:

• adding fermented foods like yoghurt, kefir, kimchi or sauerkraut
• aiming for a wider variety of plant foods across the week
• prioritising fibre-rich ingredients such as beans, seeds, wholegrains and vegetables
• building meals around protein to support recovery and overall health

While food should always be the foundation of gut health, there are times such as periods of stress, hormonal change or travel when extra support may be useful.

In these situations, a targeted live bacteria supplement such as Women’s Intimate Flora may help support both the gut microbiome and vaginal microbiome, alongside a balanced, nutrient-dense diet.

Gut health isn’t about perfection. It’s about consistency and building small habits that support your microbiome over time.

23/03/2026

Fibre and sleep… not the most obvious link, but the research is starting to get interesting.

Most of the evidence is observational, so we can’t say fibre directly improves sleep. But people who eat more fibre tend to report better sleep quality, and there are a few short-term controlled studies showing diets higher in fibre are linked to more deep sleep.

Interestingly, the opposite also shows up. Diets higher in sugar and saturated fat are linked to poorer sleep quality and more disrupted sleep patterns in some studies.

So this isn’t really about one nutrient, it’s about overall diet quality.

What’s the link?

Part of it may be the gut–brain axis. Fibre feeds beneficial gut bacteria, which produce compounds that can influence inflammation and signalling pathways linked to sleep. It’s a plausible mechanism, but still emerging.

There’s also a more practical angle. Higher fibre diets tend to support more stable blood sugar and appetite regulation, which may reduce late-night snacking and energy dips that can interfere with sleep.

And importantly, this doesn’t seem to be about fibre supplements. The research points more towards whole dietary patterns, things like Mediterranean-style eating, rather than adding isolated fibre on top of an otherwise poor diet.

What does that actually look like?

• oats, whole grains, beans and lentils�• plenty of vegetables and fruit�• nuts and seeds�• less reliance on highly processed, high sugar foods

So fibre isn’t a sleep hack, but it’s part of a dietary pattern that supports better sleep over time.

And before you start munching on a bowl of lentils before bed… that’s probably not the strategy.

Follow me for more evidence-based nutrition advice and healthy recipes.

References: PMID 39501545 | 26156950 | 35063665

21/03/2026

This high-protein cod chowder with sweetcorn and potatoes is a simple, nutrient-dense meal that still feels light and easy to eat.

It’s packed with lean protein, fibre and key micronutrients like vitamin B12 to support energy metabolism, making it a great option for recovery, energy and everyday healthy eating.

This recipe works well if your appetite is lower or you’re using GLP-1 medications, where smaller, nutrient-dense meals become more important but you can double up the quantity for larger serving sizes.

Serves 2 | 300 kcal | 24g protein | 6.9g fibre

Ingredients
�2 tsp extra virgin olive oil�½ small onion, finely chopped�1 garlic clove, grated�200g potatoes, peeled and diced�150g sweetcorn (tinned or frozen)�1 tsp smoked paprika�½ tsp ground cumin�300ml vegetable stock�200g skinless cod fillet, cut into chunks�50ml milk�1 tbsp chopped parsley�Chilli flakes (optional)�Salt and black pepper

Method
�1. Heat the oil in a pan and cook the onion and garlic for 3–5 minutes until softened.
2. Add the potatoes, sweetcorn, spices and stock, bring to the boil then simmer for 10 minutes.
3. Add the cod and cook for a further 8–10 minutes until the fish is cooked through and the potatoes are soft. Lightly mash to create a chunky texture, then stir in the milk and parsley.
4. Season to taste and add a splash of water or stock if needed before serving.

💡30% RDA per serving: folate, iodine, phosphorus, selenium, vitamins A, B12, C, K�💡15–30% RDA: calcium, iron, magnesium, potassium, zinc, niacin, vitamins B1, B2, B6

A high-protein, high-fibre meal that supports energy, satiety and overall nutrition.

Follow for more high-protein recipes, healthy meal ideas and nutrient-dense cooking.

20/03/2026

Creatine is one of the most talked about supplements in sports nutrition, but also one of the most misunderstood.

A lot of people expect to feel something straight away or see rapid changes. In reality, that’s not how it works.

Creatine increases phosphocreatine stores in muscle, helping your body produce energy more efficiently during short, high-intensity efforts. This is why it’s consistently shown to support improvements in strength, power and training performance.

But it doesn’t build muscle on its own.
 It helps you train in a way that supports it over time.

In the first week, most people won’t notice much, as muscle stores are still increasing and there are usually no visible changes.

By weeks 2–3, you may notice small improvements in strength or reps, and sometimes a slight increase in body weight. This is due to water being drawn into muscle, not fat.

After a few weeks, the real benefit becomes clearer. You’re able to train a bit harder and recover slightly better between sets, which over time can support gains in lean mass.

Creatine is often oversold. It won’t replace good training or nutrition, and it doesn’t work like a stimulant.

The evidence-based approach is simple: 
3–5g creatine monohydrate daily. No need to cycle. Consistency matters. Loading phases are optional, but can help increase muscle stores more quickly if needed, such as when you have a short training block or are preparing for an upcoming event.
I
t’s also one of the most well-researched supplements available and is considered safe for healthy people when taken at recommended doses.

Most benefit is seen in strength and high-intensity training, but research is expanding into areas like ageing, women’s health and cognitive function.

Not everyone responds the same. Your training, diet and baseline levels all play a role.

Creatine helps you train better, and over time, that’s what drives results.

PMID: 39519498 PMID: 41328071 PMID: 35984306 PMID: 40854087 PMID: 40673730

Follow for more evidence-based nutrition advice.

18/03/2026

One of my most saved recipes, so worth sharing again. This is a great example of how you can build a high-protein, high-fibre meal without relying on meat. It’s simple, nutrient-dense and built around ingredients that support gut health, energy and satiety.

You’ve got fibre from the beans, healthy fats and omega-3s from walnuts, plus protein from both plants and eggs making it a really balanced, satisfying meal. Perfect for a weekend brunch, but just as good as an easy midweek dinner when you want something nourishing without overcomplicating things.

Walnut & Black Bean Hash�Serves: 4 | 330 kcal | 23g protein | 8g fibre

Ingredients
�100g Walnuts, roughly chopped�1 tbsp olive oil�300g mushrooms, roughly chopped�4 spring onions, chopped�4 medium tomatoes, roughly chopped�1 tbsp tomato purée�½ tsp ground cumin�½ tsp smoked paprika�1/2 x 400g tin black beans, drained and rinsed�100g baby spinach�4 medium eggs�1 tbsp chopped parsley�Sea salt and black pepper
Try a drizzle of chilli oil to serve

Method

1. Soak the walnuts in lukewarm water for 15 minutes, then drain well.
2. Heat the olive oil in a large deep sided frying pan. Add the mushrooms and spring onions and fry for 3–4 minutes until softened.
3. Add the walnuts and cook for 1–2 minutes to toast lightly.
4. Stir in the tomato purée, cumin, and smoked paprika, then add 2–3 tablespoons of water. Stir well so everything is evenly coated and fragrant.
5. Add the chopped fresh tomatoes and black beans, season well with salt and pepper, and simmer for 8–10 minutes, stirring occasionally, until the tomatoes break down and the mixture thickens into a rich, chunky hash.
6. Stir in the spinach until just wilted, then make four small hollows in the mixture.
7. Crack an egg into each hollow, cover with a lid, and cook gently for 2–3 minutes, or until the eggs are just set.
8. Finish with chopped parsley, black pepper, and a touch of chilli flakes or chilli oil if you like.

Save this and follow for more simple recipes and evidence based nutrition advice.

17/03/2026

Sleep foods get talked about a lot, especially foods rich in tryptophan.

Tryptophan is an amino acid the body uses to make serotonin and melatonin, two chemicals involved in regulating sleep. That’s why foods like turkey or milk are often linked to better sleep.

But the science is often oversimplified.

Studies showing any sort of improvement in sleep actually use tryptophan supplements at doses of around 1g, which is far more than you’d get from normal foods. So eating turkey or nuts before bed isn’t going to act like a natural sleeping pill.

Where diet may help is through overall eating patterns over time, rather than one specific “sleep food”.
Foods that naturally contain tryptophan include:

• turkey and chicken�• eggs�• milk and yoghurt�• oats�• nuts and seeds (especially pumpkin seeds)�• tofu and soy foods�• beans and lentils

Another interesting piece of the puzzle is carbohydrate. Tryptophan competes with other amino acids to reach the brain, and carbohydrates can help increase the proportion that gets through, which may support serotonin and melatonin production.

So instead of chasing a single food, think about balanced evening meals or bedtime snacks that include protein and carbohydrate.
Simple ideas include:

• eggs on wholegrain toast�• Greek yoghurt with oats and berries�• chicken with rice and vegetables�• porridge made with milk and nuts�• wholegrain crackers with hummus

Sleep is influenced by many things such as caffeine, stress, light exposure and sleep routines but your overall diet pattern can still play a small supportive role over time.

Follow me for more evidence-based nutrition advice on sleep, gut health and performance.

Research references (PubMed):
�PMID: 39064819�PMID: 32230944�PMID: 22622709
PMID: 6764927

15/03/2026

Mexican adzuki & black bean hot pot

This delicious bowl of food is the kind of high-fibre comfort food I love making during the week. It’s hearty, warming and packed with plant foods that support gut.

Adzuki beans and black beans provide a great mix of plant protein and fibre (13g per serving), which helps keep you full and supports a healthy gut microbiome.

I usually finish it with mashed avocado and spring onion, but you can also try a simple cashew nut cream. Just blend a handful of cashews with a splash of water until smooth and creamy. It works really well as a vegan sour cream alternative and adds a nice richness to the dish.

Serve it with brown rice, quinoa, tortillas or a baked sweet potato.

Serves 4 | 360 calories | 16g protein | 13g fibre per serving

Ingredients
1 tbsp olive oil�1 onion, finely chopped�1 carrot, finely diced�2 sticks celery, finely diced�1 red pepper, finely diced�2 garlic cloves, finely chopped�1 tbsp grated ginger�½ red chilli, deseeded and finely chopped�½ tsp chilli powder�½ tsp paprika�1 × 400g tin adzuki beans, drained and rinsed�1 × 400g tin black beans, drained and rinsed�1 × 400g tin cherry tomatoes�1 tsp unsweetened cocoa powder�Small handful coriander, chopped�½ lime, juiced�Sea salt

Method
1. Heat the olive oil in a large saucepan over a medium heat. Add the onion, carrot, celery and red pepper and cook for about 8 minutes until softened.
2. Stir in the garlic, ginger and chopped chilli and cook for 1 minute. Add the chilli powder and paprika and cook for another 30 seconds to toast the spices.
3. Add the adzuki beans, black beans and cherry tomatoes along with half a tin of water. Season generously with salt and black pepper. Bring to a simmer, reduce the heat and cook gently for 20–25 minutes.
4. Stir in the cocoa powder, then add the chopped coriander, lime juice and extra salt to taste.
5. Spoon into bowls and top with mashed avocado, spring onion and sliced chilli.

Rob Hobson Nutritionist

03/04/2026

01/04/2026

28/03/2026

27/03/2026

26/03/2026

25/03/2026

23/03/2026

21/03/2026

20/03/2026

18/03/2026

17/03/2026

15/03/2026

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