474: Creatine, Protein, or EAAs? What You Actually Need for Muscle Growth, Recovery, and Brain Health | Angelo Keely
Mar 24, 2025
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In this engaging discussion, Angelo Keely, co-founder and CEO of Kion, shares his insights on supplements that enhance muscle growth and recovery. He dives into the benefits of whey protein, essential amino acids, and creatine, debunking myths and clarifying optimal dosages. Angelo explains how these supplements can impact not just physical performance, but also cognitive function. He emphasizes the importance of transparency in the supplement industry and the role of dietary choices in achieving health and wellness.
Essential amino acids (EAAs) are highly efficient for muscle growth, particularly for older adults, outperforming traditional whey protein.
Beef is shown to be the most effective protein source due to its essential amino acid content compared to plant-based options.
Creatine not only enhances physical performance but may also improve cognitive functions, with consistent daily intake being critical for efficacy.
Deep dives
The Role of Essential Amino Acids
Essential amino acids (EAAs) play a crucial role in muscle growth and fat loss, primarily because they stimulate muscle protein synthesis. Unlike whole food proteins, which may require larger quantities to achieve similar effects, EAAs provide a concentrated source of the active components necessary for muscle turnover. For younger adults, EAAs can be up to three times more effective than whey protein powder in stimulating protein synthesis, highlighting their efficiency as a supplement. As age increases, especially in individuals over 60, the effectiveness of whey protein diminishes, making EAAs even more advantageous for maintaining muscle mass.
Comparing Protein Sources
When evaluating different protein sources, beef is highlighted as the most efficient for its essential amino acid content when compared to plant-based options. For instance, achieving the same amino acid profile from beans requires three times more calories than from a portion of beef. Whey protein stands out as an even more concentrated source, providing about 45% essential amino acids, making it significantly more effective than whole food protein sources. This hierarchy demonstrates that for those looking to optimize protein intake, supplements like whey and EAAs are far more productive than relying solely on traditional food sources.
Understanding Creatine Supplementation
Creatine has a well-established reputation for enhancing physical performance, particularly in high-intensity training, due to its role in energy production within muscle cells. Notably, current research also indicates potential cognitive benefits, such as improving memory and focus, particularly in stressed populations or those lacking sleep. Standard doses generally range from 5 to 10 grams per day, and while there is no need for cycling on and off, consistent daily intake is essential for maintaining its positive effects. The idea of creatine being specific to a demographic, such as women, is an unfounded marketing tactic; creatine's efficacy does not vary by gender.
Navigating Protein Supplement Myths
Common misconceptions exist surrounding protein supplements, particularly regarding their effects depending on gender and potential side effects like bloating or insomnia. While marketing often pushes specific formulations for women, the effectiveness of supplements like protein powders and creatine does not rely on gender but rather on individual body weight. Additionally, while creatine does cause water retention in muscles, it does not lead to bloating in other body areas, and it can be safely taken on non-training days. Understanding these facts helps consumers make informed decisions about their supplementation without falling for misleading claims.
Timing and Dosage Considerations
For optimal results, the timing and dosage of protein and essential amino acids are pivotal, especially as one ages. While younger individuals can maintain muscle health with fewer meals or doses throughout the day, older adults benefit from more frequent intake to overcome anabolic resistance. For instance, consuming essential amino acids in the morning can provide significant protein stimulation equivalent to larger portions of traditional protein sources. Therefore, both protein and essential amino acids should be distributed throughout the day to maximize their benefits, adapting to the individual's age and physical demands.
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