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. 5D AGO

    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

  2. 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

  3. 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

  4. APR 14

    Your Carb Questions, Answered!

    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! What do I really think about breakfast cereal as a Dietitian? What's the deal with “Simple carbs” vs “quality carbs”? And… do you really need to eat 800g of carbs per day when carb loading?! In this Q&A episode, I’m answering some of the most common (and confusing) questions runners have about carbohydrates, and sharing my advice on optimizing the type and amount of carbs you're eating every day. We’re talking about why “fast” carbs aren’t the enemy, how to choose the right type of carbs based on your training, and how to actually hit your carb loading targets without feeling overwhelmed. If you’ve ever felt confused (or even guilty) about your carb intake, this episode will help you fuel with more confidence and intention. 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.

    29 min

  5. APR 7

    The Missing Piece in Your Fueling Plan

    If you feel like every time you open Instagram or a running Facebook group, you leave more confused about nutrition and training than when you started… this episode is for you. In this episode, I’m talking about why runners need to stop crowdsourcing their nutrition and training advice from social media, strangers on the internet, and every “expert” with a hot take. We’re getting into why the real thing missing from most runners’ plans isn’t more information, it’s confidence. If you’ve been stuck in the cycle of second-guessing everything you’re doing, this one is for you. Ready to stop second-guessing your nutrition and start fueling with confidence? Join my free webinar here! 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.

    20 min

  6. MAR 31

    How to Get More Energy

    If you feel exhausted all the time… this episode is for you. So many runners are walking around feeling constantly drained, struggling through workouts, and wondering why they have no energy. In this episode, I’m breaking down the most common (and often overlooked) reasons behind low energy, and what you can start doing today to feel better. We’ll talk about: whether you’re actually eating enough to support your training why carbs are essential for both your brain and your runs how poor fueling can disrupt your sleep and recovery nutrients like iron, B12, folate, and vitamin D and the small habits that can make a big difference in your energy levels 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group programs, The Fueled Runner nutrition program, ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    29 min

  7. MAR 24

    The End of Aid Station Cups and What This Means for Your Next Race

    No cups at the aid stations on race day? It might sound like a nightmare to some runners… but in this episode of The Fuel Run Recover podcast I'm sharing my thoughts on why this is ultimately the right move in road racing. In this episode, I’m sharing why I think events like the Paris Marathon are moving away from disposable cups, why we might see more races following this lead going forward. If you're a runner who's always relied on the aid stations during races, I'm sharing how you can get prepared for this switch, and why I personally have always raced with my own hydration. We’ll talk about the pros, the backlash, and the practical side of making this work in your own training and racing. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group programs The Fueled Runner nutrition program, ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    23 min

  8. MAR 17

    How to Lose Weight Without Giving Up Your Social Life

    Trying to lose weight or improve your body composition… but also want to have a social life? If you’ve ever felt like you’re doing everything “right” during the week, only to feel like the weekend completely derails your progress, you’re not alone. After having this exact conversation with three different clients in the same week, I knew it was something we needed to talk about on the podcast. In this episode, I break down why social events, restaurant meals, and weekends can feel like such a challenge when you’re trying to lose weight, and how to navigate them without falling into the all-or-nothing mindset that keeps so many runners stuck. We’ll talk about: • Why most diets fail when it comes to real-life social situations• The binge/restrict cycle that often shows up on weekends• How underfueling long runs can backfire later in the day• Simple strategies for eating out without undoing your progress• The role alcohol calories might be playing in your results• How to build a sustainable approach that includes socializing Because improving your body composition shouldn’t mean skipping dinners, avoiding parties, or isolating yourself from the people in your life. With the right approach, you can pursue your goals and still enjoy your weekends. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    33 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
    170
  • Rating
    Clean
  • Copyright
    © Stephanie Hnatiuk
  • Show Website
    The Fuel Run Recover Podcast

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