Episode Highlights With Katie

• Teen athletes need lots of protein—one gram per pound of body weight
• How a protein-packed breakfast boosts energy and recovery
• Creatine helps muscles, the brain, and ATP energy production
• Why electrolytes like sodium and magnesium are essential
• Sunlight and vitamin D aid hormones and injury prevention
• Sleep is key—teens need 9-10 hours for recovery
• Recovery drives strength and speed, not just training
• Teens thrive when they choose how to fuel their bodies

Resources Mentioned

• BiOptimizers - Masszymes and Magnesium Breakthrough supplements
• Just Thrive - Vitamin K2 supplement
• Creatine - supplement
• Biostrap - wearable health monitor
• Manta Sleep - Products to help you sleep better
• Essentia Mattress