Eating enough protein in midlife is only half the story. In this Quick Hits episode, Kion co-founder and CEO Angelo Keely and I break down essential amino acids: what makes a protein complete, why collagen doesn't count the way you think, and how protein quality, dieting, and GLP-1 medications affect your ability to hold on to muscle in perimenopause and menopause.

We talk constantly about eating more protein in midlife. But there's a question we don't ask nearly enough: is your body actually getting what it needs from that protein? Eating protein, digesting it, getting enough of the right amino acids, and giving your muscles what they need to hold on as you age are four different things.

In this Quick Hits episode, I'm revisiting one of our most replayed conversations with Angelo Keely, co-founder and CEO of Kion, a supplement and functional food company. We dig into essential amino acids, a topic I realized I didn't understand nearly as well as I thought I did. It matters even more in perimenopause and menopause, when holding on to muscle is already getting harder.

We break down what amino acids actually are, why some proteins are complete and others aren't, why collagen doesn't count toward your protein goals the way many women think, and why protein quality may matter as much as the grams you're tracking. Then we get into dieting, GLP-1 medications, and a piece of NASA research on amino acids and muscle that completely changed how I think about protein supplementation.

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In This Episode, We Discuss

• What amino acids actually are and why your body needs them
• The difference between essential and non-essential amino acids
• Why not all protein sources are created equal
• What makes a protein complete
• Why collagen may not count toward your protein goals the way you think
• Animal protein versus plant protein
• Whey protein versus essential amino acids
• Why the protein you needed in your 20s may not be enough in perimenopause and menopause
• What happens to muscle when you aren't getting enough amino acids
• Why calorie restriction makes muscle preservation harder
• GLP-1 medications and the muscle-loss conversation women need to understand
• A NASA study on amino acids and muscle
• Why leucine gets so much attention
• Why BCAAs aren't the same as a complete essential amino acid formula
• How amino acids relate to hormones, neurotransmitters, mood, hair, skin, and nails
• When to take amino acids: pre-workout, post-workout, or between meals
• Combining amino acids with protein, collagen, electrolytes, and other supplements
• What to look for when choosing an amino acid product

Key Takeaways

• Eating protein isn't the same as feeding your muscles. What counts is whether your body gets enough of all nine essential amino acids, not just a total gram number.
• Protein quality matters. Complete proteins supply all nine essential amino acids; many plant proteins and collagen fall short on one or more.
• Your collagen scoop probably shouldn't count toward your protein goal. Collagen is an incomplete protein, so it doesn't support muscle the way a complete protein does.
• Midlife raises your protein needs. Aging muscle responds less to protein, so what worked in your 20s may not be enough in perimenopause and menopause.
• Dieting and GLP-1s raise the stakes. Eating less can cost you muscle as well as fat, which makes protein quality even more important when appetite is low.
• Leucine is the trigger, not the whole job. BCAAs supply three essential amino acids; building muscle takes all nine.
• Amino acids do more than build muscle. They are also building blocks for hormones, neurotransmitters, hair, skin, and nails.

Frequently Asked Questions

How are essential amino acids different from protein?

Essential amino acids are the components inside protein that your body can't make itself. Protein is made of 20 amino acids, and nine of them are essential. When you eat protein, your body breaks it down into these amino acids and uses them to build muscle, enzymes, hormones, and neurotransmitters. An essential amino acid supplement provides those building blocks directly, without the rest of the protein.

Does collagen count toward my daily protein goal?

Not in the way most women assume. Collagen is an incomplete protein: it contains no tryptophan and is relatively low in leucine, the amino acid that signals muscle building.  Collagen may still support skin and joints, but if your goal is preserving muscle, it's worth counting complete protein sources separately.

Do women need more protein in perimenopause and menopause?

Many women do, because muscle becomes less responsive to protein with age. This change, called anabolic resistance, means the amount that kept you strong in your 20s may fall short now.  Your ideal intake depends on your body size, activity level, kidney function, and goals, so a healthcare provider or qualified nutrition professional can help you set a target.

Can essential amino acids help protect muscle on a GLP-1?

They may help, but they aren't a substitute for medical guidance or strength training. GLP-1 medications reduce appetite, which can make it hard to eat enough protein, and some of the weight lost on these medications is lean mass. [VERIFY AND ADD PRIMARY SOURCE] In the episode, Angelo and I discuss where amino acids may fit. Talk with your prescribing clinician about a muscle-preservation plan.

Are BCAAs the same as essential amino acids?

No. BCAAs, or branched-chain amino acids, are only three of the nine essential amino acids: leucine, isoleucine, and valine. Leucine helps switch on muscle building, but your body still needs all nine essential amino acids to actually build new muscle tissue. That's why Angelo distinguishes BCAA products from complete essential amino acid formulas.

Is plant protein as good as animal protein for building muscle?

Plant protein can support muscle, but it usually takes more planning. Many plant proteins are lower in one or more essential amino acids, so combining sources helps fill the gaps.  Most animal proteins, including meat, fish, eggs, and dairy, are complete on their own. We compare the two in the episode.

When is the best time to take essential amino acids?

It depends on your goal, and the episode covers three options: before a workout, after a workout, and between meals. Angelo explains when he believes amino acids offer the greatest benefit and whether they can be taken alongside protein, collagen, or electrolytes. Your routine, training, and eating schedule all shape which approach makes sense for you.

Who should be cautious with amino acid supplements?

Women with kidney or liver disease should check with their healthcare provider before adding amino acid supplements or significantly increasing protein. People with phenylketonuria (PKU) must avoid phenylalanine, one of the nine essential amino acids. If you're pregnant, breastfeeding, or taking prescription medications, ask your provider before starting any new supplement.

About Angelo Keely

Angelo Keely is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company focused on clean, energy-supporting products. He speaks widely on essential amino acids, protein quality, and maintaining muscle with age. Kion sells amino acid supplements, so Angelo's perspective comes from both his research interest and his work in the supplement industry.