Stephanie Hnatiuk Performance Nutrition

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Winnipeg, MB
Stephanie Hnatiuk Performance Nutrition

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

06/22/2026

What a weekend! My legs are sore but my heart is full❤️

Getting to experience the excitement of race weekend through the eyes of my kiddos as they participated in their first mini mites run was something I'll remember forever. They've been wearing their medals around the house ever since.

It was also a huge weekend for me as a coach, with a record number of clients racing and I was so thrilled to get to see so many of them out in the crowd!

Some massive PRs were achieved and I'm so proud of everyone for their hard work this training cycle and making it to race day ready for their victory lap.

As for me, I had an ambitious A goal of breaking my long-standing pre-kids PR. Instead, I achieved a new post-kids PR and can see exactly what work needs to be done to get to my next level. I'm so excited to get into it.

Congratulations to all the runners, we made it!!

06/21/2026

It's the most gorgeous morning for a victory lap!

Good luck to all the runners hitting the course today, let's get it!

06/16/2026

Despite it sometimes not feeling that way, you have control over what you see on social media.

This week on The Fuel Run Recover podcast, I sat down with hosts of the Zoë Rom and Kylee Van Horn to talk all things supplement marketing, the online peptide industry, and how we can take our power back on social media by telling the algorithms what we do and don't want to see in our feeds.

This was such a great conversation full of insights into how valuable our attention and emotions are to brands, and the key things we need to think about before hitting the 'buy now' button.

Find The Fuel Run Recover podcast on your favorite podcast platform, and be sure to subscribe so you don't miss our weekly new episodes!

06/12/2026

How does temperature impact your fueling and hydration needs as a runner?

When the temperature rises, both your sweat losses and the rate that you burn through muscle glycogen climb.

This means that you're more likely to run into issues with bonking, dehydration, or tummy trouble derailing your performances.

If it's likely to be hot on race day, be sure to practice training your gut to tolerate higher amounts of carbs and fluids so staying properly fueled and hydrated during your race isn't a total shock to your system.

For races around 2 hours, aim for 60g carbs per hour. If you'll be racing for more than 3 hours, training your gut to take in 90g carbs per hour is a great idea.

Your fluid needs shift dramatically depending on the environment so using tools like a sweat rate calculator, hydration sensor, or sweat test can tell you more about your hydration needs.

A proper fueling and hydration plan for your race day can make all the difference, and help you get a PR instead of a DNF!

For more fueling tips and product suggestions, be sure to follow .the.runners.dietitian and !

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Winnipeg, MB

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http://www.stephaniehnatiuk.com/

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