How a sports nutritionist eats a high-protein diet to fuel workouts and feel satisfied —without ultra-processed foods

By Kim SchewitzAnna Miller

Grocery store shelves are stacked with convenient, protein-ified snacks, from bars to soda. But how much should you rely on them if you’re trying to avoid ultra-processed foods?

For Rob Hobson, a sports nutritionist, the answer is simple: it’s “very, very easy” to consume enough protein without relying on UPFs, which are linked to obesity, type 2 diabetes, and cardiovascular disease when eaten in large amounts.

To support his daily hourlong workout routine, which combines endurance training on an assault bike and weightlifting, he aims to consume around 0.7g of protein per pound of body weight each day. Hobson said this is enough to build muscle, feel full, and fuel himself.

He used to turn to protein bars and shakes, which are typically ultra-processed, but cut down on UPFs two years ago.

Hobson shared how he hits his protein targets without eating UPFs, but stressed he is mindful of being overly restrictive. He does this by following the 80/20 rule: eating whole, unprocessed foods most of the time, and whatever he’s craving for the remainder.

“I still have a glass of wine. If I want a bit of chocolate, I will. If I want to have a pizza, I will,” he said.

Hobson added that it’s important not to obsess over single nutrients, such as protein.

“If you do that, then chances are you are missing out on other stuff,” he said.