Loading...

PODCAST

The Fuel Run Recover Podcast

Stephanie Hnatiuk

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

sports running

All Episodes

00:45:07

What's New with Creatine with Dr. Scott Forbes

The Fuel Run Recover Podcast ·

2026/09/29

Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research?In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what recreational runners should know before adding creatine to their routine.We cover:How creatine works and

en-ca

00:35:04

The Hidden Cost of Not Having a Fueling Strategy

The Fuel Run Recover Podcast ·

2026/09/22

If your approach to fueling is a little… willy nilly, this episode is for you.Maybe you eat breakfast before your run. Maybe you don’t. Sometimes you nail your post-run meal, other times lunch is a protein bar you found in your bag. And when your training ramps up, you’re never quite sure whether you should be eating more, when those extra carbs should happen, or what your body actually needs.The problem? Not having a consistent fueling strategy could be costing you more than you realize.In this

en-ca

00:33:08

Should You Run Less to Run a Faster Marathon?

The Fuel Run Recover Podcast ·

2026/09/15

Should you be running less?The “3 runs per week” debate is making the rounds again, with runners sharing stories about how cutting back their running helped them get faster, stay injury-free, and finally hit a big PR.But there’s an important piece of context that often gets left out.A runner with 10–15 years and thousands of miles under their belt can thrive on three runs per week for very different reasons than a newer runner training for their first half or full marathon.In this episode, we’re

en-ca

00:42:19

Why Running Makes You So Hungry (And What to Do About...

The Fuel Run Recover Podcast ·

2026/09/08

If marathon or half marathon training suddenly has you feeling like you could eat everything in sight, this episode is for you.An increase in hunger when your training volume goes up is normal—but feeling constantly ravenous, thinking about food all day, or reaching the end of the day completely starving can also be a sign that something about your fueling strategy needs to change.In this episode, we’re revisiting one of our most popular conversations about runner hunger and breaking down some of

en-ca

00:25:15

The Realities of Running and Weight Loss

The Fuel Run Recover Podcast ·

2026/09/01

What if your nutrition and training plan is working… just not as quickly as you expected?In this episode of The Fuel Run Recover Podcast, we’re continuing the conversation about expectations—this time when it comes to weight loss and body composition for runners.If you’re trying to improve your body composition while also getting faster, stronger, and better fueled, it can feel like those goals are constantly competing with each other. But they don’t have to be.We’re talking about why sustainable

en-ca

00:32:44

A Birthday Q&A: Running, Fueling, Twin Mom Life + My...

The Fuel Run Recover Podcast ·

2026/08/24

It's my 38th birthday! 🎉So we're doing something a little different on The Fuel Run Recover Podcast this week.I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them.In this episode, we're chatting about:My most memorable finish line (and why it wasn't at an official race!)The fuel I personally reach for most often during long runsWhether runners actually need to use gelsWhat returning to

en-ca

00:21:53

You Did Everything Right… So Why Did Your Run Still...

The Fuel Run Recover Podcast ·

2026/08/18

Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan.It’s your expectations.In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform.We discuss:Why even a well-fueled, well-trained run can still feel hardHow unrealistic expectations can turn a perfectly normal workout into a “bad” oneWhy better fueling or

en-ca

00:26:37

Why Tracking Your Calories Isn't Working For You (pt 2)

The Fuel Run Recover Podcast ·

2026/08/11

If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you.In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food.In this episode, we discuss:Why eating back your exercise calories can work against your training

en-ca

00:23:11

Why Tracking Your Calories Isn't Working For You (pt 1)

The Fuel Run Recover Podcast ·

2026/08/04

Are you tracking calories... but still not seeing the results you want?In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition.We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how tracking without analyzing your data wastes time, and why using calorie targets as the "diet" often leads to an

en-ca

00:25:11

Why You're Not Getting Faster (it might be your fueling)

The Fuel Run Recover Podcast ·

2026/07/28

Want to get faster? Your nutrition might be the missing piece.If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it.In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb loading, hydration, and fueling during long runs, you'll learn how to support your training so you can get

en-ca

00:39:25

What is it really like working with a Sport Dietitian?

The Fuel Run Recover Podcast ·

2026/07/21

What is it actually like to work with a sports dietitian?If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you.Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the curtain on what coaching really looks like—and why it's probably very different than you

en-ca

00:50:26

Are You Holding Yourself Back From Reaching Your...

The Fuel Run Recover Podcast ·

2026/07/14

Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone. In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage.We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits. Whether you

en-ca

00:26:27

The Real Reasons You Aren't Meeting Your Nutrition Goals

The Fuel Run Recover Podcast ·

2026/07/07

If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you.This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommendations, we break down why the math sometimes doesn't seem to add up, and what to do instead.If you've

en-ca

00:20:21

When Should You Start Training Your Gut?

The Fuel Run Recover Podcast ·

2026/06/30

When Should You Start Training Your Gut for Race Day?If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.Spoiler alert: waiting until your longest runs or race week is

en-ca

00:33:39

Can Runners Balance Fueling for Performance with...

The Fuel Run Recover Podcast ·

2026/06/23

Can Runners Really Eat Intuitively?In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often

en-ca

01:01:21

The Truth About Supplements, Social Media Marketing,...

The Fuel Run Recover Podcast ·

2026/06/16

Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.We explore why endurance athletes are uniquely

en-ca

00:28:22

Do Runners Really Need to Choose Between Fueling for...

The Fuel Run Recover Podcast ·

2026/06/09

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 runnersThe problem with extreme calorie deficits and fasted runningWhy your running performance tanks when you underfuelThe biggest misconceptions around

en-ca

01:10:30

The Truth About Traveling to a World Major Marathon

The Fuel Run Recover Podcast ·

2026/06/02

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

en-ca

00:26:04

Where do Fats Fit in a Runner's Diet?

The Fuel Run Recover Podcast ·

2026/05/26

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,

en-ca

00:24:45

Why Your Best Defense Against Nutrition...

The Fuel Run Recover Podcast ·

2026/05/19

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 BCAAsWhether protein powders are actually absorbed differently than whole foodsWhy the body does not just magically turn

en-ca

191 results

Similar Podcasts

DraftKings Network Daily Bets

DraftKings Network

Spike Week

Spike Week

PlayerProfiler Fantasy Football Podcast Network

Fantasy Football Advice for High Stakes...

Circles Off - Sports Betting Podcasts

The Hammer Betting Network

Breakfast with Benz: A TribLIVE sports podcast

FFSN