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Nutrition – The Key Tool For Hitting Your Goals

Why nutrition is a key tool for hitting your goals

Achieving a healthy body is an inside-out job. Your body mirrors your lifestyle, so if you want to look the part, you need to be feeling it too. That’s what makes nutrition so important.

What nutrition do I need?

From speeding up your metabolism to boosting your energy, nutrients affect your body in different ways – and consuming the right levels of each will put you on the front foot to smashing your fitness goals and targets -whether you’re a runner, lifter or swimmer. Here’s how different kinds of nutrition helps your body grow and develop.

Food groups

Each food group provide different energy and nutrients for your body.

  • Carbohydrates are made up of starchy foods such as pasta, rice and bread. They’re a good source of energy, and a healthy diet includes several portions of carbs per day.
  • Protein is found in meat, fish and eggs – and it’s also present in nuts, beans and peas. Protein helps your body grow and repair itself, making it essential for gym-goers.
  • Milk and dairy products contain calcium, which strengthens your bones and teeth.
  • Fruit and vegetables provide your body with lots of vitamins and antioxidants that protect your immune system and helps fight illnesses.
  • Fats and sugars in foods like butter, chips and cookies are the least beneficial food group because they provide your body with energy, but not many nutrients. However, healthy fats such as avocados can help reduce cholesterol and benefit insulin and blood sugar levels.

Vitamins and minerals

Vitamins and minerals are vital to keeping you healthy – meaning you won’t miss a workout because you’re not feeling 100%.

  • Vitamin C encourages growth, development and repair of body tissue, and maintains cartilage, bones and teeth. It’s also key to defending against illnesses, by boosting the immune system.
  • Folic acid helps manage metabolism, encouraging normal cholesterol levels and promoting long-term health.
  • Biotin is part of a key group of B vitamins that convert food into energy. It helps your body break down fat, protein and carbs.
  • Fatty acids such as fish oil, can reduce bad cholesterol, improve lipid profile and fight inflammatory processes.


Our supplements provide a combination of vitamins, minerals and nutrients in easy to consume shakes.

  • Pre-workout supplements boost your energy before exercise. Designed to maintain your electrolyte balance, they can keep tiredness at bay and boost your physical performance – helping you go further and lift heavier.
  • Intra-workout supplements keep you going during high-performance workouts. They’re essential for endurance activities like running and cycling because they replace the amino acids your body burns while you’re exercising over long periods of time.
  • Post-workout supplements help your body regenerate after exercise by repairing the muscle tissue you’ve lost during your workouts. Because they contain a substantial amount of protein, post-workout supplements like Impact Protein Blend are essential for your body’s recovery.
  • Weight gain supplements like Impact Whey Gainer are a must if you’re looking to build some serious size. Made with a blend of oat flour and Maltodextrin, it helps grow and maintain your muscles. You can also get a calorie boost from foods like peanut butter, which can help you increase size and build muscle.

How to build nutrition into your routine

Knowing what to eat is one thing – getting the most from your diet by planning your intake is another.

  • Pre-workout meals. Filling up pre-workout will give you the energy to perform at your best. It’ll also reduce the breakdown of muscle tissue and encourage more growth. You should aim to consume a meal that includes a healthy amount of protein, carbs and fats – but how much of each will depend on when you’re hitting the gym. If you’ll be exercising in less than an hour, a banana or yoghurt might be enough – any more could lead to stomach cramps – while a hearty chicken, rice and vegetables dish is perfect two to three hours before.
  • Post-workout meals. After a hard session in the gym, your body will need nutrition because you’ll have used up your glycogen stores. This is when it’s most responsive to protein and carbs – so ideally you’ll feed it a combination of both. Greek yoghurt with berries is a smart choice, but a protein-packed sandwich might hit the spot better.
  • Daily protein shakes. Protein shakes are a quick and convenient way to get the nutrition your body needs, whether you want to bulk up or lose weight. Simply mix them into milkshakes, hot chocolate or ice-cream to build your strength and muscles. Timing is everything. To get an energy boost and a protein hit in one go, try Total Oats and Whey before a workout. Impact Whey Protein is vital after your session – but be careful not to miss the 45-minute window when your body needs it most. Take a Casein-based shake before bed – it’ll feed your body while you’re sleeping, at a time when your growth hormones are most stimulated.

Follow Myprotein’s health and fitness calendars – they include a diet plan as well as workout schedules, helping you kick start your fitness journey.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Arabella Ogilvie

Arabella Ogilvie

Writer and expert

Arabella has a Bachelor of Science degree in Physiology from the University of Glasgow where she covered health topics ranging from the physiological effects of exercise and nutrition, to psychology and neuroscience. She has a lifelong interest in sport and fitness, including running, swimming, hockey, and especially rowing. At university, Arabella was a keen rower and competed in the first boat at events such as the prestigious Henley Women’s Regatta, The Scottish Boat Race, and British University Championships, and won Novice Rower of the year in her first year. In her spare time, Arabella loves to train in the gym and practice yoga and meditation. She is passionate about the natural world and will take any opportunity to be outdoors, be it hiking in the Scottish Highlands or conducting scientific research in the Peruvian Amazon Rainforest. Find out more about Arabella’s experience here.

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