Stephanie Hnatiuk Performance Nutrition

Stephanie Hnatiuk Performance Nutrition Science-backed, data-driven nutrition and run coaching for runners who want to unlock their full performance potential!

03/20/2026

Electrolytes are everywhere right now, but do you know what they are and when you actually need them?

When we sweat for extended periods of time (over 90 minutes or doing workouts in the heat), we can lose considerable amounts of electrolytes (mostly sodium)

Replacing electrolytes during these workouts via fuel or fluids can help prevent dehydration, hyponatremia, and improve fluid absorption in the gut.

What's tricky though, is that sodium sweat loss rates can vary widely between athletes (200-2000mg of sodium per hour!), and even vary from workout to workout.

So, if you've had issues with cramping, bonking, GI issues, or hyponatremia in the past, it might be worth looking into your unique electrolyte needs with a sodium sweat test.

This type of testing can be done in person (contact for more info on their upcoming workshop!), or with a wearable sweat patch like the Nix Biosensor.

Outside of training though, runners don't need to be drinking electrolyte products regularly- your meals and snacks provide all the sodium and other electrolytes you need.

Whats your favorite brand and flavor of electrolytes for your long runs and races? Let us know in the comments! 👇🏼

03/06/2026

Before you buy the most expensive gels you can find for your sensitive gut, read this👇🏼

You might assume that gels that come at a higher price point are "better for you" or easier on your gut if you have a sensitive tummy, but that isn't necessarily the case.

Different brands of gels vary a lot by their ingredients, sources, sizes, and price.

And while some of the more expensive brands might market themselves as gentler on your gut, it isn't a guarantee.

Instead, make sure you've first undergone some gut training so you can help your GI system tolerate all fuel and fluids better during training and racing, and slowly work your way up to your goal.

You may also want to consider your pre run meal and hydration as other factors that can affect your gut while running.

These strategies will help give you more options and flexibility in what types of gels or sport products you can use and maybe save you a little bit of money along the way too!

Want to check out more Fuel Smarter Friday tips? Follow .the.runners.dietitian and !

03/03/2026

We can all agree that running a marathon is hard work and your feet, legs, and joints go through it during the process.

But to do it in high heels?

Curtis did it. In back to back world major marathons.

Not for the attention. Not just to make headlines. But to raise money and awareness for causes that matter deeply to him.

And here’s what blew me away when we recorded this episode of The Fuel Run Recover podcast together.

That’s only a small piece of his story and the ultra running events he's taken on to support his community.

Thank you Curtis for coming on the podcast and sharing the real story behind the viral moment that connected us and sharing the ups and downs that come with these big accomplishments.

🎧 Go listen to the full episode of The Fuel Run Recover Podcast, it’s one you won’t forget.

Find it on your favorite podcast platform, at the link in my profile, or comment PODCAST and I'll DM you the link.

This feeling as you approach the finish line at this year’s Manitoba Marathon?It doesn’t start on race day.It starts now...
02/24/2026

This feeling as you approach the finish line at this year’s Manitoba Marathon?

It doesn’t start on race day.

It starts now.

It starts in the early weeks of training when there’s still snow on the ground.

In the strength sessions you’d rather skip

In the long runs where you practice until your fueling and hydration start to click.

In the moments where you finally start feeling confident and prepared, instead of anxious and uncertain.

Today, Race Day Ready begins.

And if you’re running the Manitoba Marathon this year (the half or full), this is your last opportunity to train inside a small, coached, in-person group program designed to help you:

✔ Train with real structure instead of second-guessing every aspect of your running
✔ Strength train properly so you stay durable and avoid injuries
✔ Fuel and hydrate with confidence (no more guessing how many gels you need)
✔ Execute a pacing plan that actually matches your goals
✔ Show up on race day feeling, prepared and pumped to have your strongest race yet

Inside Race Day Ready, you’re not just following a generic training plan or joining a casual run club.

You’re building confidence in your running skills and knowledge

You’re learning what your body needs to succeed

You’re understanding what it takes to perform, and carrying that knowledge into every future race.

Today is the LAST DAY to register, and we start tonight at 7pm.

If you’ve been waiting, thinking, “Maybe I should…” - this is your sign that it’s time to join.

Comment READY to get the link, or visit the link in my profile for the full details.

Let’s work together to make this your strongest, smartest, most confident Manitoba Marathon yet!

02/20/2026

If a sensitive tummy stops you from fueling before or during your runs, keep watching...

GI issues is a common cause of underfueling for runners, since avoiding food before or during a run can help runners avoid symptoms.

But, if you want to perform your best, proper fueling is key!

So how can runners manage GI issues and begin to tolerate more fuel and fluids around training?

1. Train your gut! Start small and go slow

2. Avoid dehydration. Dehydration means a lack of blood flow to the GI tract, which ups your chances of GI issues and a reduced tolerance to the fuel and fluids you're taking in.

3. Try different products to find what works best for your system. Different ingredients, different fuel types, there is something out there for everyone.

Don't let GI issues hold you back from fueling and performing your best. If you need help choosing the right nutrition and hydration products for your upcoming races, we're here to help by helping you choose the right fuel and hydration products for you, or with a personalized nutrition strategy.

And, be sure to follow and .the.runners.dietitian for more Fuel Smarter Friday tips!

Marathon training shouldn’t feel this confusing.⁠⁠And yet, I see runners struggling all the time...⁠⁠“I don’t know which...
02/17/2026

Marathon training shouldn’t feel this confusing.⁠
⁠
And yet, I see runners struggling all the time...⁠
⁠
“I don’t know which plan to follow.”⁠
“I know I should strength train… but I’m not sure how to fit it in or what to do.”⁠
“I have no idea where to start with fueling or hydration.”⁠
“I'm getting completely different answers to all my questions.”⁠
⁠
If you’re training for this year's Manitoba Marathon (half or full) and any of these sound familiar, this is for you.⁠
⁠
Next week marks the kick off of Race Day Ready: Manitoba Marathon- my fully coached, in-person marathon training group designed to take the guesswork out of your training and give you the structure, education, and support that most runners are missing.⁠
⁠
Inside Race Day Ready, you'll get:⁠
✔️ A training plan for the half or full marathon based on your fitness level and goals⁠
✔️ Weekly, in-person coached strength training workouts (so you’re not just winging it, or, skipping it)⁠
✔️ Fueling + hydration strategies that actually support your running ⁠
✔️ Education on pacing, recovery, injury prevention, and race day prep⁠
✔️ And maybe most importantly… training with support instead of doing it all alone⁠
⁠
This group is for runners who want to train smarter, feel more confident, and show up on race day feeling prepared, not burnt out or second-guessing everything.⁠
⁠
We kick off Tuesday, February 24th and spaces are limited to only 10 spots. If you want the full program details comment READY below, or head over to the link in my profile!

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