Nutrition 101: What You Need to Know

Nutrition is a simple concept – giving your body what it needs to function properly and thrive. But the execution? Not so simple.

New trends and ‘hacks’ seem to pop up every day, and each new one seems to muddy the waters a little more. At its core, nutrition comes down to macro and micronutrients – if you’re just now getting serious about nutrition, you need to become familiar with these guys. 

In this blog, we’ll cover the basics of nutrition to get you started. This includes what macros and micronutrients are, what they do and how you can easily add more of these to your diet. We’ll also take a look at some extra goodness you can work into your diet, if you’re looking to take your nutrition even further. 

Understanding the basics – macros?

Put simply, macronutrients are larger, broader groups of nutrients (think what you’d see on a nutritional label at the supermarket). We’re talking protein, fats, carbohydrates – the big picture stuff. 

The exact ratio of macros you’ll want to consume will differ greatly from person to person¹. It all depends on your body composition and goals. Do you want to lose or gain weight, increase performance or just keep things ticking along? Your answers will dictate the ideal split of these macros. 

Macro 1 – protein

Protein might be the most widely discussed nutrient, with a huge range of recipes, products and hacks available to help you increase your protein intake. But why is it so important? 

The most well-known benefit of protein is that it works to repair and grow muscle, but it also contributes to effective immune system function, hormone production and overall energy. Proteins come in different forms as they are made from different combinations of amino acids (such as L Glycine and glutamine), and each one does a slightly different job.

You might be surprised to know that ‘protein’ covers a real breadth of specific nutrients. For example, collagen is a protein – the most abundant protein found in the body, in fact. Collagen helps to provide structure for a lot of your body’s tissues, including cartilage, skin and tendons. Keratin, on the other hand, is a protein found in your hair and nails. In short, protein isn’t just about bulking. 

Protein is also an easy one to get more of, especially nowadays. You can increase your protein intake by eating more meat, fish, eggs and tofu for example, or by using supplements like protein powder (The Strong Protein is a great shout, by the way). 

However, if you’re looking for more particular types of protein (like collagen), you might want to opt for a specific collagen supplement (like The Glow Blend). 

Macro 2 – carbohydrates

Carbohydrates are essentially the body’s main source of energy – so you could say they’re pretty important. Inside the digestive system, carbs are broken down into glucose which is used by your cells to provide energy throughout your body². 

Carbs come in different forms, including sugars, fibre and starches, and each type can take different amounts of time and effort within the body to digest them. Simple carbohydrates are broken down quickly for fast energy, whilst complex carbs take longer to break down which results in less of a spike in blood sugar and longer, sustained energy. 

With this in mind, it’s important to keep your carb intake in check. Unlike what early 2000s nutritional advice might have told you, they certainly aren’t the devil, but if you consume too many simple carbs it can lead to weight gain or conditions such as diabetes.

Macro 3 – fats

‘Fats’ can be a scary word for many people, but they are a vital part of any balanced diet. 

Like carbs, fats come in different forms – saturated, unsaturated and trans fats (or ‘good’ and ‘bad’ fats). Saturated and trans fats can raise cholesterol levels in the body, but if kept at a reasonable level they provide essential fatty acids which the body can’t make on its own. You’ve heard the phrase ‘everything in moderation’, well that certainly applies here.

You’ll find saturated fats in foods like meat products, butter, cheese and chocolate, unsaturated fats in avocados, nuts and seeds, and trans fats in fried foods, oils and highly-processed foods.

Keep your fat intake at a reasonable level and consider swapping some saturated fats for unsaturated ones, and you’ll feel (and look) better for it.

Micronutrients – small but mighty

Micronutrients are nutrients we consume in smaller quantities than macros³ (micronutrients are usually measured in milligrams whereas macros are measured in grams), but they’re no less important. 

Common micronutrients include:

• Minerals (e.g. Iron, Calcium, Zinc)
• Vitamins (A, B, C etc)
• Electrolytes (e.g. Potassium, Magnesium, Sodium)

Macros typically contain different micronutrients, but it can be harder to track the exact amounts of each. This is why most people would typically base their diet on macro consumption and supplement with micronutrients as needed. 

There are many more micronutrients to be aware of, which can be confusing for many people. Different foods and supplements can contain different amounts of each, so knowing exactly what to consume in order to keep your intake at the right level can be tricky – this is where supplements can come in handy. 

Micronutrient overview – minerals

The term ‘minerals’ covers a wide range of micronutrients our bodies need and each one plays a specific role. 

Take iron, for example. Iron is necessary in order for the body to make haemoglobin which carries oxygen throughout the body. If you’re deficient in iron you can develop anaemia, which can cause fatigue, shortness of breath and a list of other health problems. You can add some extra iron into your diet by eating more red meat, poultry, seafood, legumes and dark leafy greens. 

Another important mineral in the body is calcium. Responsible for building and maintaining strong bones and teeth, calcium is commonly associated with dairy products such as milk and cheese, but it can also be found in green leafy vegetables and bread. 

Micronutrient overview – vitamins

There are a host of different vitamins our bodies need, here’s a quick overview of each one, what it does and some foods it is found in:

• Vitamin A – also known as retinol, this one helps the immune system function properly, aids your vision and keeps skin healthy.
  • Food sources include: cheese, eggs and oily fish.
• B Vitamins – there are several B vitamins, each with their own role, such as vitamin B12 which supports bone health, energy and mood.
  • Food sources include: animal proteins and some plant-based milks.
• Vitamin C – protects cells and maintains healthy skin, blood vessels, bones and cartilage.
  • Food sources include: citrus fruit, peppers and broccoli.
• Vitamin D – helps to regulate calcium and phosphate in the body, keeping bones, teeth and muscles healthy.
  • During spring and summer we can usually make the vitamin D we need from exposure to sunlight, but during the darker months we need to supplement with oily fish, red meats, egg yolks or purpose-made supplements.
• Vitamin E – this supports healthy skin and eyes, as well as a stronger immune system.
  • Food sources include: plant oils (vegetable, sunflower or olive), nuts and seeds.

Micronutrient overview – electrolytes

Whilst they technically fall under the category of minerals and there is a degree of overlap, electrolytes are often grouped separately due to their shared properties. 

Electrolytes essentially carry an electrical charge which contribute to several bodily processes, including hydration, nerve and muscle function. Without enough electrolytes in your body, you can suffer from muscle weakness and cramping, headaches, nausea and more. 

However, they’re most well-known for their role in hydration. We lose electrolytes when we sweat, which is why most sports drinks include electrolytes – water alone isn’t enough to replenish what your body has lost. 

With this in mind, keeping a quick and easy electrolyte-replenisher on hand is a great idea for your post-workout routine. Give Innermost’s The Hydrate Blend a go if you’re on the hunt for a good option – it contains a complete electrolyte spectrum with extra vitamins and minerals to support recovery. 

When food isn’t enough – nutritional supplements 

To us, supplements are tools, not replacements. With all the good will in the world, it can be very difficult to ensure you’re eating enough of the right foods every single day to give your body all the nutrients it needs. With a balanced, consistent diet and an arsenal of supplements to back you up, you can hit your requirements each and every day.

For many, a daily multivitamin is a great option as it covers a number of micronutrients in one convenient tablet. It all depends on what you’re able to achieve through your diet, and you should look at supplements as tools to help you fill those gaps rather than replace anything entirely. 

At Innermost, we offer a range of supplements designed to help you meet your health goals, whether that’s through extra protein, energy or mental clarity. See if any of these align with what you’re looking for:

• If protein is your priority – The Strong Protein
• For protein + immunity – The Health Protein 
• For energy and cognitive function (with Iron, Vitamin B and more) – The Rise Capsules
• For weight loss and metabolic health (with B vitamins) – The Define Booster

You can check out the rest of our products here, if you’re looking for something a little different. 

Deeper nutrition – nootropics, probiotics and prebiotics

Beyond what our bodies need to function, there are a range of nutrients that fall outside of this category but can still offer some distinct benefits. 

Nootropics, for example, are known as ‘smart drugs’ – substances that can support cognitive functions like your memory, attention and focus. Many people add these into their diet through daily capsules (such as The Rise Capsules) to keep themselves alert and at the top of their game mentally. 

Another popular category of nutritional supplement is the prebiotic and probiotic category. These are live microorganisms (not scary, we promise) that can do wonders for your digestive system. These two types work in tandem, as probiotics are the ‘good’ bacteria in your gut and prebiotics act as food for them. If your gut needs a little helping hand, take a look at The Digest Capsules. 

Putting it all together – the foundation of healthy nutrition

Nutrition is about balance, variety and awareness of what your body actually needs. It’s no use going super hard on one specific macro or micronutrient if you’re neglecting all the others – you need a comprehensive spread to keep you feeling and looking your best. 

For those of you who scrolled straight to the bottom for a summary – we see you. Here’s a quick whistlestop tour of the main points to help you build your nutritional foundation:

• Start with whole foods – aim for a balanced profile of macros in each meal (protein, carbs, fats) 
• Throw in some colourful fruits and veg for the micronutrients 
• Ensure you’re drinking enough water and consuming electrolytes 
• Use supplements to fill any nutritional gaps 
• Monitor and adjust over time based on your activity levels, how you feel and what your goals are.

That’s it! Now, go forth and conquer. 

References

• Venn BJ. Macronutrients and Human Health for the 21st Century. Nutrients. 2020 Aug 7;12(8):2363. doi: 10.3390/nu12082363. PMID: 32784664; PMCID: PMC7468865. Click here. 
• Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Click here. 
• Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Micronutrient Intake, Imbalances, and Interventions. [Updated 2023 Sep 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Click here. 
• Protein, British Nutrition Foundation, October 2023. Click here. 
• Carbohydrates, Cleveland Clinic, August 2024. Click here. 
• Fat: the facts, NHS, April 2023. Click here. 
• Vitamins and Minerals, NHS, August 2023. Click here. 
• Bell. I, What are electrolytes and why do I need them?, Bupa, August 2022. Click here.