Rob Hobson Nutritionist, Cardiff (2026)

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

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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.

13/03/2026

The US government is working on a formal definition of ultra-processed foods (UPFs) which is something that could influence nutrition policy, food labelling and public health messaging.

At the moment most research uses the NOVA classification system, which groups foods according to how processed they are rather than just their nutrient content. That framework has been hugely influential in research, but it was never really designed to function as a regulatory definition.

Turning a research concept into policy is where things get a little tricky.

Once you start drawing lines around what counts as an ultra-processed food, the grey areas appear quickly. Foods like baked beans, fortified breakfast cereals or fortified plant milks can technically fall into the ultra-processed category, but they may still provide fibre, protein or useful micronutrients.

So the real question is how that definition will be used.

Could it shape food labelling systems, school food standards or marketing restrictions? Probably, but policymakers also need to be careful that any definition doesn’t oversimplify the reality of how people eat.

Another interesting angle in this debate is that some researchers have suggested flipping the problem on its head so instead of defining ultra-processed foods, start by defining what counts as minimally processed foods, and work outward from there.

The wider conversation here isn’t just about processing. It’s about diet quality, food environments and how modern diets are structured.

For most people, improving health still comes down to pretty simple principles of eating more whole foods, cooking when possible and building meals around nutrient-dense ingredients.

As this debate evolves, it will be interesting to see whether ultra-processed foods become a formal part of nutrition policy.

Curious to hear your thoughts….should nutrition advice focus on avoiding ultra-processed foods, or is it more helpful to focus on overall diet quality and dietary patterns?

12/03/2026

Most of us were taught that the burning feeling during intense exercise is caused by lactic acid.

Exercise physiology now paints a slightly more nuanced picture.

During very intense efforts your body relies heavily on anaerobic glycolysis to rapidly break down carbohydrate for energy. As this process speeds up, hydrogen ions accumulate inside the muscle, which lowers muscle pH and increases acidity in the muscle cell. This change in the muscle environment can interfere with muscle contraction and energy production, which contributes to the burning sensation you feel during hard efforts.

Lactate itself isn’t really the villain it was once thought to be. In fact it can be recycled and used as a fuel source by muscles, the heart and other tissues during exercise something known as the lactate shuttle.

It’s also worth remembering that exercise fatigue is complex. The burning sensation during intense efforts is largely linked to increasing acidity in the muscle, but fatigue can also be influenced by factors such as glycogen availability, central nervous system fatigue, hydration status and overall training load.

The good news is your body adapts.

With consistent training especially high-intensity intervals the body improves its ability to tolerate and buffer this acidity. This is one reason hard training sessions become more manageable over time.

Some athletes also experiment with supplements that support buffering capacity during intense exercise, including beta-alanine and sodium bicarbonate, although these tend to be most useful in specific high-intensity sports and events.

Simple ways to improve tolerance to the burn

• Include structured high-intensity intervals in training�• Build a strong aerobic base�• Make sure carbohydrate intake supports training demands�• Stay well hydrated during longer sessions�• Prioritise recovery between hard efforts

Understanding what’s actually happening in your muscles can help you train smarter and push through those tough moments when your legs start to burn.

Follow for more evidence-based sports nutrition and performance tips.

10/03/2026

I’m often asked how to support an older adult whose appetite has dramatically reduced. Sometimes it’s a parent, a partner or another family member and meals that were once routine suddenly become a challenge and people understandably worry that they’re doing something wrong.

In reality, low appetite in older adults is really common and It can happen for many reasons including illness, dementia, medications, fatigue, changes in taste and smell, dental issues or reduced mobility.

When appetite drops, the nutrition strategy often needs to change and instead of focusing on large balanced meals, the priority becomes maintaining weight, strength and energy which usually means thinking differently about food.

Smaller portions can work better, but they often need to be more nutrient-dense so that even a few bites provide meaningful nutrition. Foods rich in protein, healthy fats and easy-to-eat carbohydrates can help support muscle, energy levels and recovery.

Another approach that can help is “little and often” eating. Small meals, snacks and nourishing drinks spaced throughout the day can feel much more manageable than three large meals.

Texture can also matter as some people find softer foods easier to eat, particularly if chewing becomes difficult. If someone starts coughing or choking when eating or drinking, it’s important to speak to a healthcare professional because swallowing difficulties may need specialist advice.

This is a topic I worked on a lot earlier in my career, and it’s something families often struggle with because there isn’t always clear practical guidance.

Hopefully the ideas in this post give you some useful starting points if you’re supporting someone with low appetite, weight loss or dementia.

And if you know someone trying to help an older family member eat better, it may help them too.

👉 Save this post so you have the food ideas when you need them.

09/03/2026

Low appetite doesn’t mean eating well has to be expensive, but it can become that way if you’re not careful about food waste.

When people eat less, the biggest money drain often isn’t the food itself, it’s half-used packs, forgotten leftovers or buying convenience foods because you don’t feel like cooking.

In the reel I shared a few strategies that help:

• Batch cook where you can and freeze portions for low-energy days�• Use frozen vegetables, berries or fish so you only cook what you need�• Cook components rather than full meals so things like lentils, grains or chicken that can be mixed and matched through the week�• Store leftover beans or lentils from tins in containers so you can use a few spoonfuls at a time

A few other simple habits can help reduce waste and save money:

• Buy loose fruit and vegetables rather than large packs so you only buy what you’ll actually eat�• Don’t be afraid to halve recipes if your appetite is smaller than it used to be�• Use the freezer strategically so small portions of soup, bread, herbs or sauces can all be frozen and used later�• Choose multi-use ingredients like eggs, yoghurt, beans, grains or tinned fish that can work across several meals

When appetite is low, food also needs to work harder nutritionally. Smaller meals still need to deliver protein, fibre and key nutrients to support energy, muscle and overall health.

This is exactly the approach behind my book The Low Appetite Cookbook, which focuses on helping people make every bite count nutritionally when appetite is reduced.
Follow mefor more evidence-based nutrition advice.

The Low Appetite Cookbook – link in bio.

07/03/2026

This Herby Lentils with Whipped Feta is a great example of how to build a nutrient-dense meal when appetite is low.
When people are eating smaller portions every bite needs to work a bit harder nutritionally. This dish combines protein, fibre and healthy fats in a relatively light meal that still feels satisfying.

Lentils provide plant protein and fibre to support gut health, carrots add fibre and beta-carotene, while whipped feta and yoghurt boost the protein content. Extra virgin olive oil, herbs and toasted cumin bring flavour and beneficial plant compounds so the dish tastes vibrant without needing lots of ingredients.

If you want a larger serving size double mixture and you can serve with a slice of your favourite bread or wholegrain crackers.

Serves 2
Nutrition per serving: 370 kcal | 17g protein | 6.5g fibre

Ingredients�
100g feta cheese
100g skyr or Greek yoghurt
1 large carrot, peeled and halved lengthways
1 tsp cumin seeds
1 small garlic clove, finely chopped or grated
2 tsp extra virgin olive oil, plus extra for drizzling
Zest and juice of ¼ lemon
1 tbsp roughly chopped flat-leaf parsley
90g cooked puy lentils
1 heaped tbsp toasted flaked almonds
Sea salt

Method

1. Bring a medium saucepan of water to the boil.
2. Blend the feta and skyr using a stick blender until smooth or beat in a large bowl with a spatula. Season with a little salt then
set aside.
3. Simmer the carrot for 3 minutes in the pan of boiling water. Drain and leave to steam-dry before cutting into diagonal slices.
4. Toast the cumin seeds in a dry pan for 30 seconds.
5. In a bowl, combine the garlic, olive oil, lemon zest and juice, toasted cumin seeds, parsley and carrots with a pinch of salt. Toss gently to coat.
6. Spread the whipped feta between 2 small plates then top with the lentils and the carrot salad. Finish with almonds and a small
drizzle of olive oil.

The Low Appetite Cookbook (link in bio)

Save this recipe and follow for more evidence-based nutrition advice and healthy recipes.

05/03/2026

Before asking “what supplement do I need?” it might be worth asking a different question.

Why am I not getting enough in the first place?

In my work as a nutritionist I often see people jump straight to supplements when they’re experiencing things like low energy, poor sleep, brain fog or low mood. The assumption is that the body must be missing a specific nutrient that can be fixed with a capsule.

But the bigger picture is often more complicated.

The UK National Diet and Nutrition Survey (NDNS) consistently shows patterns that tell a broader story about how we eat. Fibre intakes are low, oily fish intake is low, vitamin D intake is below recommendations for most people, and many teenage girls have low intakes of several micronutrients. That points less to a “supplement deficiency” and more to a dietary pattern issue.

Food delivers nutrients within a complex matrix of fibre, fats, protein, polyphenols and thousands of bioactive compounds interacting together. A supplement can be useful in the right context, but it can’t replicate that system.
And to be clear, I’m not anti-supplement.

In performance nutrition we use them strategically all the time: caffeine for performance, creatine for strength, protein powder for convenience, energy gels during endurance exercise, electrolytes during prolonged training. But these work best once diet and fuelling are already optimised… the nutrition fine print if you like.

One thing that often surprises me when working with people on lower incomes is how much of their food budget sometimes goes on supplements, when that money could often have a bigger impact spent on foods like fruit, vegetables, beans, whole grains or oily fish.

Where supplements become problematic is when they distract from the fundamentals of diet quality, energy intake, sleep, stress, training load and overall lifestyle patterns.

Supplements can play a useful role alongside a good diet, but they don’t replace the foundations.

03/03/2026

Most people in the UK aren’t hitting the recommended 30g of fibre a day and that matters for gut health, digestion, cholesterol and long-term metabolic health.

And while I love data… I also know most people don’t want to count grams.

So here’s my high-fibre cupboard hack which is a simple way to build a high fibre diet without tracking 👇

Stock your kitchen with fibre-rich staples:�
Oats�Brown rice�Wholemeal pasta�Tinned beans and lentils�Chickpeas�Nuts�Seeds�Ground flaxseed�Wholegrain wraps�High-fibre cereals

Then at every meal, choose two of them. Here’s what that looks like across a day:

Breakfast�Porridge (5g) topped with chia and pumpkin seeds (4g)�→ 9g fibre

Lunch�Brown rice (4g) + black beans (6g) in a stir fry�→ 10g fibre

Snack�Greek yoghurt with almonds (2g) and ground flaxseed (2g)�→ 4g fibre

Dinner�Salmon with a chickpea and tomato sauce (7g) + sprinkle of seeds (2g)�→ 9g fibre

That’s roughly 32g fibre before we’ve even added fruit and vegetables.
Add fruit, leafy greens, peppers, broccoli or salad and you’re comfortably over target, supporting your gut microbiome and overall digestive health.

Two high-fibre foods per meal.�Layer it in. Let it add up.
That’s how you make 30g fibre realistic.

28/02/2026

This Nordic Seed Loaf is one of the most saved recipes I’ve shared.

It’s flourless, high in fibre, rich in plant protein and packed with healthy fats from seeds and extra virgin olive oil. When appetite is low, or you want to boost the nutrient density of a meal without increasing volume, this works brilliantly.

Each slice provides 5.7g fibre and 8g protein, alongside magnesium, iron and zinc. Flax, chia and psyllium form a natural soluble fibre gel that gives structure without flour or yeast while supporting gut health, satiety and its also great for your heart health!

It keeps for days and turns a simple soup or salad into something far more substantial. Try it with smoked salmon, hummus or a boiled egg to increase protein further.

Serves 12�247 kcal | 8g protein | 5.7g fibre per slice

Ingredients
�100g sunflower seeds�100g pumpkin seeds�50g flaxseeds�50g sesame seeds�50g chia seeds�100g rolled oats�50g hazelnuts or almonds, chopped�2 tbsp psyllium husk�1 tsp sea salt�350ml water�1 tbsp maple syrup or honey�3 tbsp extra virgin olive oil

Method
�1. Combine all dry ingredients in a bowl. Mix water, honey and olive oil separately, then pour into the dry ingredients and stir until thick.
2. Spoon into a lined 20 x 10cm loaf tin, press firmly and smooth the top. Rest for at least 2 hours or overnight in the fridge.
3. Bake at 200°C (180°C fan) for 25 minutes, remove from tin and bake directly on the rack for 20–25 minutes more until firm and golden.
4. Cool completely before slicing.

Save this recipe and follow me for more evidence nutrition advice and healthy recipes.

Rob Hobson Nutritionist

20/03/2026

18/03/2026

17/03/2026

15/03/2026

13/03/2026

12/03/2026

10/03/2026

09/03/2026

07/03/2026

05/03/2026

03/03/2026

28/02/2026

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