Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.

Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.

Read the episode show notes at performpodcast.com.

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Timestamps

00:00:00 Dr. Michael Ormsbee

00:01:42 Hockey, Triathlons; Nutrition

00:07:36 Sponsors: LMNT & Eight Sleep

00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed

00:16:51 Sleep, Microdialysis, Fat Metabolism

00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake

00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss

00:37:35 Sponsor: Momentous

00:39:13 Tool: Protein Requirements, Weight Management

00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise

00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis

00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin

00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss

01:06:00 Sponsor: AG1

01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition

01:18:47 Research, Variables; Resistant Starches

01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C

01:37:39 Collagen Supplementation, Exercise; Collagen Dose

01:44:19 What is Collagen?, Digestion

01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose

01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions

01:59:25 TeaCrine, Caffeine, Performance

02:04:23 Creatine, Vascular Health

02:06:45 Postbiotics, Gut Health, Butyrate, Sleep

02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements

02:15:18 Upcoming Studies; Travel, Sleep & Performance

02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation

02:26:09 Courses, Testing Facilities

02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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