The Fuel Run Recover Podcast

Stephanie Hnatiuk
  • 4.8 (19)
  • Running
  • Updated Weekly

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

  1. 2d ago

    Do Runners Really Need to Choose Between Fueling for Performance vs Weight Loss?

    Are fueling for performance and fueling for fat loss really total opposites? In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition. We’re talking about: Why “eat less, run more” backfires for so many runners The problem with extreme calorie deficits and fasted running Why your running performance tanks when you underfuel The biggest misconceptions around weight loss and running nutrition What proper fueling for performance and body composition actually have in common How timing, food quality, and recovery impact your results Why the scale doesn’t always tell the full story The sustainable approach I use with runners inside my coaching programs If you’re tired of feeling exhausted, ravenously hungry, frustrated with the scale, or stuck in the cycle of restricting and overeating, this episode is for you. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    28 min

  2. Jun 2

    The Truth About Traveling to a World Major Marathon

    This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destination races. We chat about: Stephanie’s journey from casual runner to marathon travelerThe realities of racing in cities like London, Chicago, and ParisPacking tips, travel logistics, and avoiding race week stressHow to carb load while traveling internationallyManaging expectations for big races with huge crowdsWhy fueling, recovery, and proper training changed everything for her runningIf you’ve ever dreamed of running a World Major, or you’re already planning one soon, this episode will help you feel more prepared, confident, and ready to enjoy the experience. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    1h 11m

  3. May 26

    Where do Fats Fit in a Runner's Diet?

    Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health. In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery, energy, and long-term performance. You’ll learn the difference between various types of fats, how much runners actually need, and how to include fat strategically without compromising your fueling plan. I also explains why balance matters when it comes to carbohydrates, protein, and fat, and why extreme approaches often do more harm than good for endurance athletes. In this episode, we cover: What dietary fats actually do in the bodyThe difference between unsaturated, saturated, and trans fatsHow fat supports runners’ energy, recovery, and hormone healthSigns you may not be eating enough fatPractical sources of healthy fats for runnersWhen high-fat meals can hurt performanceWhy runners still need carbohydrates, even if fat is an important fuel sourceHow to create a balanced approach to fueling for performanceIf you’ve ever felt confused by conflicting nutrition advice online, this episode will help you better understand how fat fits into a healthy, performance-supportive diet for runners. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    26 min

  4. May 19

    Why Your Best Defense Against Nutrition Misinformation is You

    Ever hear some nutrition advice that made you stop and think… “wait, WHAT?” In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead. We’re diving into: The difference between protein, amino acids, EAAs, and BCAAs Whether protein powders are actually absorbed differently than whole foods Why the body does not just magically turn protein into fat How digestion and metabolism really work Why nutrition misinformation spreads so easily online How to become more confident filtering through conflicting health advice If nutrition advice on social media has ever left you feeling confused, overwhelmed, or second guessing everything you eat, this episode is for you. And as always, thank you for trusting me to help you make sense of it all. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    25 min

  5. May 12

    The Real Reason Why Nutrition Feels So Confusing

    Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about. In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel stressed, overwhelmed, and unsure who to trust online. We’ll talk about: Why social media hot takes spread so quicklyThe problem with taking advice based only on someone’s personal experienceHow bias and assumptions shape fueling conversationsWhy nutrition is never the only factor behind performanceThe dangers of chasing extreme opinions onlineHow to build confidence in your own fueling approach instead of constantly second guessing yourselfMost importantly, this episode is a reminder that fueling should support you, not leave you feeling guilty, anxious, or confused every time you open Instagram. If you’re tired of conflicting advice and want help building a fueling strategy that actually works for your body and running goals, The Fueled Runner online program is here for you. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    33 min

  6. May 5

    Are Protein Sodas Worth The Hype? A Dietitian's Review

    Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠⁠register here! Protein sodas are popping up everywhere right now. You can't miss their bright cans, fruity flavors, and impressive labels showcasing up to 30g of protein… all in a fizzy, sugar-free drink. But is this actually a smart addition to your routine, or just another trendy product dressed up as “healthy”? In this episode, I’m breaking down everything you need to know about protein sodas, from the taste and cost to what’s really inside that can and how it compares to other protein sources. Because while they might taste great (honestly… most of them do), there’s a bit more going on under the surface when it comes to the type and quality of protein you’re getting. We’re talking: The different types of proteins that companies are using, and why it matters for your protein goals. How to read the ingredient list to figure out what you’re actually gettingMy Dietitian perspective on how protein soda stacks up nutritionally against whole foodsWhen a protein soda might be a convenient option… and when it’s notI also share my honest take: when I’d personally reach for one, and why it’s not replacing real food in my day-to-day nutrition. If you’ve been curious about protein sodas, or wondering if they’re actually worth the price tag, this episode will help you make a confident, informed choice. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    31 min

  7. Apr 28

    How to Nail Your Race Week Nutrition

    Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠register here! Race week nutrition can make or break your performance—and too many runners sabotage it by eating less just because training volume is down. In this episode, I’m breaking down exactly how to fuel in the final week before your race so you arrive at the start line recovered, carb-loaded, and ready to perform. We cover when to start your carb load for a half or full marathon, how to adjust if you’re traveling or racing multiple days, common mistakes runners make the night before, and what to eat on race morning. Plus, how to stay calm when things don’t go perfectly (because they rarely do). If you want to feel strong, steady, and confident on race day—this episode is for you. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    35 min

  8. Apr 21

    Electrolytes- Daily Necessity or All Hype?

    Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠register here! Electrolytes are absolutely everywhere right now, being marketed as a requirement for good hydration whether you're running 15 miles or just sitting at your desk all day. But do you actually need electrolytes daily… or is this just smart marketing? In this episode, I break down what electrolytes really are, when they matter for runners, and when plain water plus regular meals is more than enough. We’ll cover sweat loss, sodium replacement, hyponatremia risk, hot weather training, and why many runners are spending money on products they likely don’t need. If you've been sipping on electrolytes daily thinking it's a necessity for your health and performance, this episode is for you. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my online coaching programs ⁠The Fueled Runner⁠ or ⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for limited spots in my personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠programs.

    16 min
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4.8
out of 5
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About

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

Information

  • Creator
    Stephanie Hnatiuk
  • Years Active
    2022 - 2026
  • Episodes
    175
  • Rating
    Clean
  • Copyright
    © Stephanie Hnatiuk
  • Show Website
    The Fuel Run Recover Podcast

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