A sports nutritionist shares his high-protein diet secrets, avoiding ultra-processed foods while fueling workouts and feeling satisfied. By Kim Schewitz.
Eating protein is key to feeling full, building muscle, and recovering after a workout. But how do you get enough without relying on ultra-processed foods (UPFs)?
Rob Hobson, a sports nutritionist, has the answer. He eats a high-protein diet while avoiding UPFs, which are linked to obesity, type 2 diabetes, and cardiovascular disease when consumed in large amounts. To support his daily hour-long workout routine, which combines endurance training on an assault bike and weightlifting, Hobson aims to consume around 0.7g of protein per pound of body weight each day.
Instead of protein bars and shakes, which are typically ultra-processed, Hobson follows the 80/20 rule. He eats whole, unprocessed foods most of the time, and indulges in his cravings for the rest. He still enjoys a glass of wine, a bit of chocolate, or a slice of pizza.
Hobson emphasizes the importance of not obsessing over single nutrients like protein. He believes that focusing too much on protein can lead to missing out on other essential nutrients.
Here are some of Hobson's high-protein diet secrets:
- Beans: Hobson adds beans to his dishes, such as soup. Just one cup of black beans contains around 15 grams of protein, making them a cheap and convenient source of both protein and fiber.
- Minimally processed protein powder: Hobson uses a minimally processed protein powder in his overnight oats. It's whey protein that's been hydrolyzed, but it doesn't contain any other additives.
- Stocked kitchen: Hobson keeps his fridge stocked with protein sources like canned tuna, tofu, and chicken. These are quick and easy to cook and add to stir-fries or stews.
By following these simple strategies, Hobson is able to hit his protein targets without relying on ultra-processed foods. He feels satisfied, builds muscle, and fuels his workouts, all while enjoying a balanced and healthy diet.
