How to Eat for 4 days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk

Season 1 Episode 65 of Running to the Castle Podcast w/ Dr. Ali Marty

In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.

Topics we talk about in this episode:

1. How much food/fuel to take in during training runs

2. How to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfast

3. Running fasted (intermittent fasting)

4. Why your legs feel like bricks and you hit a wall

5. Carb loading for multi-day race events like Dopey

6. Training your gut to prepare for fueling race week

7. What types of carbs (simple vs complex, slow vs fast digesting, you should eat and when

8. Be aware when you carb load you will retain more water, too

9. Fueling options with real food or gels

10. How weight conscious runners are sabotaging their weight loss plans

11. Nutrition runners who get repeat injuries need to stay healthy

12. Top 5 mistakes runners make when it comes to fueling

Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over 10 years of experience helping runners of all levels improve both their performance and their relationship with food and exercise. As the founder and owner of Stephanie Hnatiuk Performance Nutrition, she specializes in providing personalized nutrition coaching for runners, with a focus on fueling strategies that enhance athletic performance while promoting a positive and sustainable approach to health.

Stephanie’s philosophy is centered around the belief that runners can have their cake and eat it too. She is passionate about empowering athletes to view food and exercise as sources of enjoyment and fulfillment, rather than punishment or restriction. Her approach combines science-based nutrition guidance with practical strategies that allow clients to fuel their bodies effectively without sacrificing the pleasures of life.

In addition to her private practice, Stephanie is the host of The Fuel Run Recover Podcast, where she shares valuable insights on how runners can optimize their nutrition, performance, and recovery. Her extensive knowledge, paired with her dedication to helping athletes thrive, has earned her a reputation as a trusted expert in the running and nutrition communities.

Whether working with experienced marathoners or beginners just starting their running journey, Stephanie's goal is always the same: to help runners unlock their full potential while fostering a balanced and enjoyable approach to health and fitness.

You can find Stephanie on Instagram @steph.the.runners.dietitian, or her website www.stephaniehnatiuk.com