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. Thank you to our sponsors AG1:
https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform
Eight Sleep: https://eightsleep.com/perform Momentous:
https://livemomentous.com/perform 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
Disclaimer & Disclosures Learn more about your ad choices.
Visit megaphone.fm/adchoices