Nutrition & Tools Hub

A Map of Content for athlete nutrition, fueling strategies, and the interactive tools available at CoachSaltmarsh.com — including calculators for training paces, race nutrition, caloric needs, and meet scoring.

Training breaks the body down. Nutrition builds it back up. This hub covers fueling strategy for high school runners and the calculators that remove the guesswork.

Nutrition Fundamentals

  • Nutritional Guide for High School Distance Runners — The complete nutrition framework for teen athletes. Caloric needs by mileage, macronutrient targets (carbs/protein/fat), food quality, meal timing windows, and hydration baselines.
  • Iron Deficiency in Distance Runners — The most common nutritional deficit in distance running. Female runners especially. Symptoms, ferritin testing, dietary sources, and supplementation timing.

Meal Planning

  • 7-Day Runner Meal Planner — Interactive 7-day meal plan framework with customizable recipes for breakfast, lunch, dinner, and snacks. Consolidated grocery list output. Designed for high school athletes managing their own food.
  • Nutritional Guide for High School Distance Runners — Includes specific food lists, what to eat before/during/after workouts, and how to fuel around a school schedule.

Pre-Race Nutrition

  • Pre-Race Nutrition Calculator — Hour-by-hour race day nutrition timeline based on race distance, start time, and body weight. Takes the guesswork out of morning-of fueling.
  • Race Day Packing List — Nutrition section: what to pack, how to time pre-race meals, and snack strategies for all-day meets with multiple events.

Calculators & Interactive Tools

The full library at CoachSaltmarsh.com includes 20+ science-based tools:

  • Calculators for Runners and Coaches — Complete directory of all available tools, organized by category.
  • Runner Nutrition Calculator — Daily caloric and macronutrient target calculator using the Mifflin-St Jeor equation with running energy expenditure integrated.
  • Pre-Race Nutrition Calculator — Race-day fueling timeline generator.
  • VDOT Paces vs Heart Rate Zones — Understanding how training pace calculators (like the VDOT system) relate to heart rate zones. Practical hybrid approach.
  • Jack Daniels VDOT Training — The VDOT system itself: how to use race times to generate personalized training paces.

Hydration

  • Running in the Heat — Sweat rate estimation, electrolyte replacement, and hydration strategies for summer training.
  • Summer Races and Heat Stroke — Pre-event hydration protocols and real-time heat management.