Nutrition: Why it Actually Matters by Grace Wilson
Nutrition: Why it Actually Matters
Working out is only part of the equation. You can take a class at the Engine Room every day, but without proper nutrition, your body can only do so much. Food is what gives your body the fuel it needs to perform at its best. Food is fuel. It provides energy, supports recovery, and helps you feel strong, mentally and physically.
Nutrition isn’t about eating “perfect”; it’s about giving your body the nutrients it needs to function. When you’re not fueling your body properly, workouts can feel harder than normal, recovery takes longer, progress stalls, and even normal daily functions can suffer. Exercise and nutrition are at their best when they work together.
What are Macronutrients?
Macronutrients are the nutrients your body needs in larger amounts to function properly. These include carbohydrates, protein, and fat. Each macronutrient plays a different role in fueling everyday life, supporting workouts, and keeping energy levels steady throughout the day. Rather than focusing on exact numbers or tracking every gram, macronutrient distribution looks at how your meals are balanced overall.
Vegetables (40%): Focus on a variety, including dark leafy greens and red and orange vegetables.
Grains (30%): Make at least half of your grains whole grains (such as whole wheat bread and brown rice).
Fruit (10%): Choose whole fruits rather than juice.
Protein (20%): Alternate protein sources, including lean meats, seafood, nuts, beans, and eggs.
Dairy: Choose low-fat or fat-free dairy products (such as skim milk, Greek yogurt, or fortified soy alternatives).
Protein: More Important Than You Think
Protein plays a major role in how your body responds to and adapts to exercise. Each time you lift weights, row, or push your body through a challenging workout, small tears are created in your muscles. Protein helps repair those muscles so they can rebuild, grow, and become stronger.
Getting enough protein can help with:
Supports muscle recovery
Boosts metabolism and promotes satiety
Helps with weight management and increasing lean muscle mass
Supports strength maintenance while staying active
Getting enough protein doesn’t mean overloading on protein shakes or eating chicken at every meal. It means spreading protein intake throughout the day.
Protein tips:
Start your day with ~30 grams of protein
Aim for 30–40 grams of protein per meal
Consume 20–40 grams of protein within 30–60 minutes post-workout
Best sources: lean meats, fish, eggs, beans
Include a source of protein in each meal and snack
Aim for 0.8–1.0 g of protein per pound of body weight (for active individuals, strength training, or fat loss goals)
How to Increase Protein
Adding protein doesn’t mean changing everything you eat. Small swaps and simple additions can make a world of difference!
Easy ways to add protein:
Add Greek yogurt or cottage cheese to breakfast
Mix cottage cheese into scrambled eggs
Blend protein into sauces
Pair snacks with protein (cheese, nuts, protein bars)
Add protein powder to snacks or meals (yogurt, smoothies, or oatmeal)
Why Carbohydrates Matter
Carbohydrates often get a bad reputation, but they are actually the body’s main source of energy, especially during high-intensity workouts like rowing and strength training.
When carbohydrates are eaten, your body converts them into glucose, which fuels both your brain and muscles. Without enough carbs, workouts can feel harder, fatigue sets in more quickly, and recovery can take longer. If you feel “dead” halfway through a workout, that’s often a sign of inadequate fuel...not a lack of motivation.
Fueling your body with a carbohydrate source before a workout is crucial to getting through the session strong. You don’t need to avoid carbs or “earn” them; instead, focus on distributing them evenly throughout the day with meals and snacks. This helps keep blood sugar steady and prevents big energy spikes and crashes.
When eating carbohydrates, pairing them with a protein source can help sustain energy and support muscle recovery. Aim for 30–60 grams of carbohydrates per hour of exercise.
Let’s Break Down Fat
Fat plays an important role in overall health and performance. It helps your body absorb vitamins, protects your organs, and helps you feel satisfied after meals. Fat also supports steady, long-lasting energy throughout the day.
Saturated vs. Unsaturated Fats:
Unsaturated fats (often called “healthy” fats) should make up most of your fat intake. They support heart health, help lower cholesterol, and reduce inflammation. Sources include avocados, olive oil, nuts, seeds, and fatty fish.
Saturated fats are ones to be mindful of and limit. These fats are solid at room temperature and can raise cholesterol levels, increasing the risk of heart disease, stroke, and weight gain. Common sources include butter, fatty red meats, and fried foods.
The bottom line: You don’t need to avoid fat. Focus on balance and quality. Prioritize unsaturated fats and pair fats with a protein and carbohydrate source to create a well-rounded meal. This combination helps keep you full, energized, and supported throughout the day!
Why Diet Culture Doesn’t Work For Everyone
Diet culture often promotes the idea that you need to completely cut out food groups, heavily restrict yourself, or constantly “start over” with your diet to see results. For many people, this leads to confusion, burnout, food guilt, and an unhealthy relationship with food and exercise.
As your nutrition expert, I’m here to tell you that you do not need to follow a specific diet to be successful. Instead, focus on foods that help you feel your best and support your lifestyle, because nutrition should be individualized. Prioritize general healthy eating habits: whole foods, whole grains, fiber, protein, balanced carbohydrates, and healthy fats, while limiting added sugars and highly processed foods.
Nutrition isn’t about perfection! There’s room to enjoy life and celebrate with foods you love. Treating yourself or enjoying a favorite meal doesn’t undo your progress; it’s part of a healthy, sustainable approach. When nutrition and exercise work together, they fuel performance, support recovery, sustain energy, and help you build consistency over the long term.
The goal is balance, not guilt. Food and nutrition should support your life and training, not add stress, so you can nourish your body while still enjoying the foods you love and building habits that last.