RTTC #65 How to Eat for 4 Days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk

Send us Fan MailIn 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:How much food/fuel to take in during training runsHow to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfastRunning fasted (intermittent fasting)Why your legs feel like bricks and you hit a wallCarb loading for multi-day race events like DopeyTraining your gut to prepare for fueling race weekWhat types of carbs (simple vs complex, slow vs fast digesting, you should eat and whenBe aware when you carb load you will retain more water, tooFueling options with real food or gelsHow weight conscious runners are sabotaging their weight loss plansNutrition runners who get repeat injuries need to stay healthyTop 5 mistakes runners make when it comes to fuelingStephanie 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 6 week Speed ProgramReady to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.7 month Stronger. Faster. Finisher. ProgramReady to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!Free ResourcesFollow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. ...