Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
In a Nutshell
Dr. Michael Ormsbee's research debunks myths about pre-sleep eating: 40g protein-dominant meals (<220 calories) 30 minutes before bed preserve muscle protein synthesis, aid recovery (especially after evening exercise), boost total daily protein intake, and do not impair overnight lipolysis or fat loss. Key takeaways include prioritizing total protein (1.6-2.2g/kg bodyweight) over timing or type (whey, casein, plant, or whole foods like cottage cheese all work equally), using pre-sleep feeding for athletes in calorie deficits or night events, and niche benefits like 10g/day collagen for joint pain reduction in active adults exercising >180 min/week. SuperStarch shows no clear endurance edge over standard carbs, while betaine aids heat tolerance and creatine supports vascular health; evaluate supplements via third-party testing (NSF, Informed Choice) and credible labs.
These notes were generated by AI and may contain inaccuracies.
Dr. Andy Galpin introduces the podcast Perform, focused on enhancing human performance for sport, play, and life. He is a professor, scientist, and executive director of the Human Performance Center at Parker University. Guest is Dr. Mike Ormsbee, professor at Florida State University and director of the Institute of Sports Sciences and Medicine. Ormsbee is a world-renowned expert in exercise physiology, supplementation, sports nutrition, and pre-sleep nutrition.
Ormsbee has conducted extensive work over 15 years on pre-sleep nutrition, with counterintuitive findings: eating specific items in specific amounts before sleep benefits sleep, recovery, and more. Discussion covers supplements with implications for performance and health.
Ormsbee thanks Galpin for the invitation after a long trip. He appreciates the opportunity to podcast and share research with a larger audience.
Ormsbee played college ice hockey through junior year at Skidmore College in upstate New York. In grad school in South Dakota, coached Peewee State Champions. At East Carolina University (ECU) during PhD, joined hockey team despite limited availability; played late-night games and coached two more years.
Post-hockey, filled competitive void with triathlon, influenced by master's advisor in South Dakota. Advisor made him ride 20 miles on a bike despite his inexperience. Trained for short-distance triathlons, progressed to middle-distance with wife; longest events were 70.3 half-Ironman. Loved training setup, V2 max improvement, threshold pushing, pacing, and nutrition as the 'fourth aspect' of triathlon.
Followed textbook nutrition precisely due to triathlon's specificity (known distance, temperature). Made videos of first half-Ironman for students, which were popular.
Physique note: Lost 25 lbs (20 lbs muscle) training for triathlon while fueling optimally with creatine; friends and wife urged him not to get too skinny. Body type not ideal for triathlon.
Targeted 60 grams carbohydrate per hour (typical but lower end; avoided 90-100g due to non-elite status and lack of stomach training). Used two 30g goos (e.g., Goos and Octain) per hour. Fluids on bike included protein product to preserve muscle over prolonged efforts.
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40 grams protein-dominant food, <220 calories, 30 minutes before sleep.
Background story: Stemmed from ultra-endurance studies linking to sleep. TV weight loss shows claimed cutoff times for eating at night. Ormsbee questioned this as fit people eat at night. Bodybuilders/figure athletes ate protein shakes before bed or set alarms to wake and consume them.
First study in own lab at Florida State (2010-ish): Little prior literature. 1993 Romon study gave 544 calories mixed meal morning/afternoon/evening; metabolic response worst at night (stair-step decline), leading to 'eat early to avoid fat gain' myth.
2004 de Castro study: Hungriest in evening, biggest meals then, worse caloric control.
Ormsbee's first studies: Blinded pre-bed drinks (30g whey, 30g casein, carbohydrate, or placebo). Measured resting metabolic rate (RMR) and respiratory quotient (RQ) next morning.
- Placebo (no calories): Low RQ (high fat oxidation %).
- Casein: Similar to placebo (good fat burning).
- Whey: Close but slightly less fat burning.
- Carbs: Worse.
All options improved total RMR over placebo. Reviewed harshly for gaps (no exercise, no sleep monitoring, home sleep).
Follow-up studies:
- Repeated in overweight women, women with obesity: Casein/whey favorable for morning metabolic rate.
- Added exercise (minimal, 2 days/week for 4 weeks in obese women): Eliminated glucose/insulin rises seen without exercise. Exercise drives physiology; nutrition modulates.
- Sleep surveys (home/lab): No differences in sleep quality.
Now designing studies with sleep as primary outcome.
Microdialysis technique (learned from mentor Prof. Bob Hickner at ECU/North Carolina):
- Pinch subcutaneous belly fat, insert probe (now concentric, one poke).
- Perfusate saline enters interstitial space, mixes with cell releases, exits for analysis.
- Measures glycerol (stable lipolysis marker; adipocytes lack glycerol kinase, can't reabsorb).
Triglyceride = 3 fatty acids + glycerol backbone. Hormone-sensitive lipase liberates during exercise/lipolysis; glycerol detected directly from tissue (vs. indirect RQ from breath gases, which measures oxidation not just liberation).
Metabolic carts measure gases to assess whole-body carbon dioxide output, which relates to fat oxidation but not directly lipolysis (fat breakdown in tissues). Fat burning, fat loss, and fat oxidation are not the same. Measuring directly in abdominal fat tissue via microdialysis provides a more accurate picture than resting metabolic rate or metabolic carts.
This technique targets abdominal fat (which people care about) and can also assess gluteal fat. Men and women differ in fat distribution due to alpha and beta receptors on adipocytes. Women have more fat in hips and buttocks; this changes during perimenopause/menopause transition. Drugs can be infused via probe to stimulate/inhibit receptors and study mechanisms.
In pre-sleep feeding studies, no drugs were used; lipolysis and oxidation were measured via glycerol in abdominal fat and breath samples.
Doctoral student Amber Kinsey ran the study: no difference in overnight lipolysis regardless of pre-sleep carbohydrate, protein, or placebo. A small, calorically modest, protein-dominant pre-sleep meal or shake does not alter fat metabolism.
If 1993 paper (and follow-up) were correct that eating before bed causes fat gain, lipolysis rate should decrease—but it stayed the same. Conclusion: pre-sleep meal does not reduce fat burning ability or rate, nor make you fatter.
Students often panic when hypotheses fail ("thesis didn't work"), but null results can be powerful. In nutrition research, negative findings are valuable—most studies show things don't work, informing what people should know.
Luke van Loon's group at Maastricht University studied pre-sleep feeding for muscle protein synthesis (MPS); Ormsbee's for fat oxidation/mobilization and applied outcomes. They've co-presented on all aspects. For ~10 years, they were the main labs; now new papers emerge weekly, expanding knowledge (many cite their work).
Luke's studies: young/older men given protein boluses pre-sleep; muscle biopsies/lines overnight/next morning (some used nasogastric feeding in elderly). Results: pre-sleep protein increases MPS.
Combined data: pre-sleep feeding either neutral or improves MPS, recovery, metabolism. Primarily, it's an opportunity to hit total daily protein goals. Nearly every paper ends with this; minor benefits may accrue from timing, but total intake drives results.
Snijders study (Luke's lab): 12 weeks resistance training + pre-sleep shake (carbs + protein). Outcomes: increased muscle cross-sectional area, 1RM strength (not just MPS marker).
Criticized for protein imbalance: pre-sleep group 1.9 g/kg vs. control 1.3 g/kg (both > RDA 0.8 g/kg). Response: it's a feeding opportunity—use it to boost total intake. They digested/absorbed it and built muscle.
RDA 0.8 g/kg prevents deficiency but contested; experts recommend up to 1 g/lb (2.2 g/kg). Most hit ~1.6-1.7 g/kg successfully.
Study on morbidly obese pre-bariatric surgery (run by Eddie Joe, dissertation under Dr. Kim at Cal State Fullerton; mentor Dr. Kim passed recently). Bariatric diet: ~800 calories (mostly liquid).
Both groups got protein boost (~1,300 calories total) for ethics. One group: resistance training; other: standard care (paper instructions/calisthenics). Pre-study intake: 0.3-0.4 g/kg (due to high body weight).
After 12 weeks: massive weight loss. DEXA lean mass loss: 25% (no training) vs. 4% (training). Training + protein preserves muscle on severe deficit, aiding long-term success vs. recidivism with low lean mass.
Strength training doesn't burn many calories but preserves muscle (higher RMR), strongly linked to permanent weight loss. Skipping it dooms long-term outcomes. Cardio feels productive (sweat) but less effective; resistance training needs medical prescription.
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Response from low-to-moderate protein ≠ moderate-to-high. Luke's study groups (1.3 vs. 1.9 g/kg) not maxed (vs. 2.2 g/kg recommendation). Boosting from 0.4-0.5 to 1.1-1.2 g/kg yields big gains; harder from 2.2 to 2.5.
Stefan Pasiakos study: RDA (0.8), double (1.6), triple (2.4 g/kg)—double best for outcomes. Other work: 25%, 40% protein calories similar. Anchor to g/kg, not %; plan carbs/fats around it.
15 years research summary: potential MPS benefit (muscle growth/strength), biggest if starting moderate/low (0.4-0.5 → 1.6 g/kg). No magic (no GH/testosterone)—just extra feeding opportunity. Doesn't compromise fat burning.
Pre-sleep protein: feeding opportunity, especially athletes (e.g., Ultraman Florida: finish 9-10 PM, race 5-6 AM—must eat). Night competitions common; underfueling rife—use it.
Abbott study: pro soccer players (English league) post-evening match + protein. Next 3 days: reactive strength index (jump off 30 cm box, max velocity rebound) and countermovement jump maintained/returned to baseline faster = recovery benefit.
Pat Sarosino (doc student) noted pattern: recovery benefit when exercising at night; no benefit otherwise.
Where it doesn't show a benefit is where you exercise in the morning. Those weren't the design of those studies. We pulled the methods out and started looking at what time of day this was happening. This is why it's so important for students to read all the papers and organize them somehow. You have these things in an Excel file with every variable you can. Open that Excel sheet up and you will see massive patterns. Every breakthrough scientifically has become possible because you notice a trend: four studies, seven studies, nine studies, and it lines up. You see things you will never notice in a single study. You have to have a command in the literature.
Fat pet drove that home, so we designed a study around it and were interested in protein type. We took middle-aged men and saw how they responded to pre-bed feeding after damaging exercise with eccentric exercises to make them as sore as possible. They did 150 eccentric-only reps of extension and flexion on their legs on a dynamometer to control force output. Everybody was sore but made it through. We had some people start the study, ended up with six people per group after stopping short due to extreme pain in even very fit individuals.
Groups were whey protein, casein protein, rice and pea combo (plant-based), and placebo. We damaged them, then controlled their entire diet for 72 hours after, giving them all meals. Markers dropped off as expected; nobody could produce a contraction. 72 hours later, nowhere near recovered, unlike almost every other study. Protein type didn't matter; everybody was too sore. No difference in protein type; plant-based didn't seem to matter versus animal-based.
For performance benefits and muscle growth, does protein type (whey, casein) or food type (shake, cottage cheese, yogurt) matter? Plant protein is variable. First story: cottage cheese study. Thought casein best due to slow-digesting kinetics before bed. Had hunch it might differ when sleeping (supine position, pH changes). Cottage cheese study: bought tub from supermarket, sent to manufacturer to replicate exactly in powder form (same macro profile). Compared semi-solid cottage cheese, liquid shake, and placebo.
No difference: cottage cheese not different from powder shake. Both different from placebo in some outcomes. Measured sleep with watches: no differences. Casein maybe isn't the only or best one. Luke Vanlon, Yorn Tromalin and colleagues studied casein vs whey on mitochondrial MPS and myofibrillar MPS pre-bed: no differences in any measure of protein synthesis.
Mouth feel matters; if you don't like consistency, you won't do it. Protein type doesn't matter, whole food or supplementation doesn't matter.
Assessments done in men and women, obesity, young well-trained, college age (20-25), middle-aged. Done in 70+? Any reason answer changes? Generally same across everything done or read. One own study contradicted time of day (with Andrew McKun in Australia, limitations). In general accurate. Field evolving.
Given one-off feeding, sleep secondary. Now designed for sleep specifically: three nights in a row instead of one to avoid artifacts. In division one female athletes, ongoing this academic year, answers next year. Added CGM for glucose fluctuations day and night.
New player in pre-bed protein: alpha-lactalbumin, fractionated from dairy, high in tryptophan, in mother's milk and infant formula. Two Australian rugby studies showed sleep benefits. Running it now with division one female athletes, more controlled.
No reason pre-bed meal interferes with sleep unless upsets stomach or acid reflux. Large fluid before bed might cause urination; use less water (e.g., 8 ounces). Sleep next big story.
Negotiations for two more: difference in food quality (mixed macro low-calorie vs ultra-processed). Calorie threshold: 0, 400, 800 calories, masked in milkshake.
Is it special about protein? First study had protein, carbohydrate, multiple proteins; no difference between carb and protein. Probably meal size and digestibility, calorie threshold (bet on that, especially sleep). Large calorie meals before bed can mess sleep; not fair to say eating before bed does. Easily digestible carb, high fiber, easily digestible protein under 300 calories volume rarely causes issues, often enhances sleep, improves next morning inertia (grogginess). Falconberg study: lower glycemic, higher fiber, protein helpful for sleep.
Odd question: does it mess with teeth? Brush before bed.
Extrapolated from studies with evening protein shake. 2002 RCRO study on Body for Life (Bill Phillips): 12 weeks, six meals/day including three shakes (mid-morning, mid-afternoon, evening). Training: 3 days/week 20 min HIIT, 3 days resistance (six days total). Compared to American Heart Association (carb-heavy, less protein, walking). Pre-bed included group had greater abdominal fat loss, visceral adipose tissue loss, strength, performance.
Field: ubiquitous across populations (post/pre-menopause, young/old), protein type doesn't matter if hitting targets. Not miraculous, option, don't fear. Beneficial when dieting: 25g shake hammers hunger, nothing negative.
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Student Dan Bower hyperinterested in carbohydrates. Wrote review on modified carbohydrates. Regular starch: amylose, amylopectin dictate digestion rate. Modify chemically or hydrothermally (water, heat, pressure): amylose/amylopectin ratio irrelevant.
Product for glycogen storage disease (can't store glycogen): superstarch (e.g., UCAN Superstarch) slow-drips glucose, no insulin spike, steady for long periods. Athletes heard, companies claimed less needed (e.g., 30g/hour vs 60g normal carb). Tested over studies.
You don't need as much of it. This is slow drip and it wouldn't raise insulin concentrations. There were a couple studies on it, like Mike Roberts group did a little bit with it. They used microdialysis probes with well-trained cyclists (not elite but very well trained). Dan put them through a gnarly protocol with interval sprints and long duration to jar the gut as much as possible.
They tested 30 grams (low dose) and 60 grams (recommended carbohydrate dose) of Uncertainty (Uncán) SuperStarch, compared to traditional over-the-counter sports drinks. In the first study, 60g SuperStarch vs 60g sports drink showed more GI upset with SuperStarch (contrary to claims of less GI upset). GI upset measured via subjective visual analog scale (10-point scale) for cramping, nausea, wanting to vomit. Performance outcomes were not different, but rating of perceived exertion was higher with SuperStarch—you felt terrible.
30g dose (typically recommended lower dose): no GI upset but worse performance—not enough carbs. Worst of both worlds. At highest dose, if you train your gut, perhaps usable, but similar response to other sports drinks.
Mistake: didn't familiarize participants to SuperStarch (they were used to sports drinks). Given as liquid shake. Speaker has taken resistant starches in various forms without noticing first-time or learning effect, but plausible.
Follow-up for Dan's dissertation with elite runners (e.g., 14-minute 5Ks), running 1 hour at marathon pace. Used microdialysis probes in belly while running (taped down due to jostling). Interested in fuel use: just because you can change fuel use, should you?
Uncán changed fuel utilized; insulin stayed low, glucose steady (no spikes)—claim correct. Results mimicked cycling study: more GI upset at higher dose, similar to sports drinks. Fat oxidation didn't add much.
Provides sustained glucose for long periods. Useful in sports where you can't feed for long (e.g., long-distance swimming), don't want to carry much fuel, or can't eat much.
Tested SuperStarch right before bed vs traditional glucose drinks (calorie-matched, macronutrient-matched with sucrose sugar water). Hope: lasts overnight, no need to wake/eat for morning endurance race.
Saw increased carbohydrate burning in morning (theoretically helps performance), but didn't translate. Indicates physiological effect persisting overnight (unlike sugar water). Similar with pre-sleep chocolate milk—still burning carbs morning after.
By default, lowered fat oxidation. Maybe dosing wrong: ideal pre-sleep protein is 40g (larger dose for overnight). Perhaps needed bigger carb dose.
Researcher runs races, educates (Florida State Educator of the Year), wrote exercise physiology textbook. Iterates studies changing variables (dose, time, combination, population) for real answers—acknowledges trade-offs, no simple answers. Pursues despite not aiding funding/promotion.
Luxury of facility, funding, resources, team buy-in. Creates positive lab culture like athletics facility (swag, nice aesthetics)—students, faculty, subjects engaged (vs basement with no windows).
Three studies: SuperStarch didn't do much. Speaker uses Vargo (slightly different fast-digesting modified starch) successfully in different applications (e.g., post-extreme caloric restriction/weight cutting, fast recharge, limited/unpredictable fuel scenarios). Practitioners love it; data shows fast initial 10 minutes then stops, net more overall.
Would love comparison studies with Vargo (contact Mike). More work needed. If you like it and think it works, it works. Clinical influences science and vice versa—not to ruin, but clarify uses/benefits.
Funding often from companies (kosher in their facility). Potential niches: sports with limited fuel long periods, age-group athletes avoiding insulin spikes in long races. Know the individual.
Longest collagen study in humans: 9 months. Began 6 years ago to examine dosing.
Literature: skin/health/beauty space (5-10g/day) showed decent outcomes. Few body comp papers vs nothing (low total protein, one lab). Collagen amino profile not for muscle (Stu Phillips: not for muscle).
Target: joint pain in middle-aged/older lifelong active people (golfers, daily runners, elite CrossFitters, triathletes). Doses: 0g, 10g, or 20g collagen/day. Designed 6 months, extended to 9 (hoped for bone, but underpowered; bone changes need ~12 months or severe protocols).
Extended with funding agency approval; offered volunteers to continue (kept coaching/supplying).
Mostly questionnaires (goniometers/range of motion too variable). Subjective improvements in joint pain over 9 months.
- 10g better than 20g.
- Most helpful if exercising >180 minutes/week.
Cool finding: better knee pain linked to mood improvements.
Post-study: some said "changed my life" after stopping (effects started ~6 months, sustained at 9). Takes time to build.
Didn't mix with vitamin C (recommended). Evidence even in young/college athletes fixing joint pain (no diagnosed osteoarthritis).
Researcher now takes 10g/day as middle-aged athlete. Use whey for muscle, collagen for joints.
Collagen cheap (e.g., Keith Barr's initial: 50 cents store gelatin). Some supplements pre-mixed with vitamin C (50mg general dosage for activation—co-factor for absorption/utilization).
Vitamin C is added to collagen supplements, such as collagen shots from Momentous, to enhance absorption. Many companies mix collagen with vitamin C for this reason.
The study used serial testing with monthly visits. Measures included joint pain surveys, cognitive surveys, body composition via DEXA, bone density, and goniometer measures (though goniometer data was discarded as useless). Benefits emerged around the six-month mark with statistical significance, holding through nine months, especially in those exercising the most.
Collagen is inexpensive (~$40/month), easy to take, and worth trying for joint pain before surgery. No known downsides besides cost; it does not build muscle. Pain reduction was significant but mild (e.g., from 7/10 to 5/10), with some standout individual improvements. Ongoing blood analysis explores mechanisms like osteoplastic/osteoclastic activity and collagen synthesis/degradation. Potential applications include recovery from surgeries like ACL repairs. Shaloa is leading related studies in orthopedic medicine.
Most benefit in high exercisers likely due to increased blood flow to hard-to-reach areas. Study did not time doses pre-exercise (unlike Keith's work showing benefits when taken 45-90 minutes before). Doses were split morning/night (0, 5+5, 10+10g). Future studies could optimize timing and control exercise. The nine-month free-living design took four years due to staggered enrollment, enhancing ecological validity. Even without optimization, statistically significant mild benefits were seen, plus cognitive improvements correlating with pain reduction (50 calories).
10g showed more overall benefit than 20g, despite pre-packaged doses often at 15g. Companies vary (some sell 20g, efficacy seen at 10g). Unusual as higher doses typically do not dampen effects (unlike protein where more often equals better or neutral). Possible artifact; needs replication by other labs. Field evolves rapidly; teachings change over years.
Collagen is a protein high in proline, glycine, and hydroxyproline, low/absent in leucine (key for muscle protein synthesis), making it incomplete/not ideal for muscle growth. Previously dismissed as "rubbish protein." Animal data suggest nonapeptides (up to 9 amino acids) absorb intact as patterns for tendons/ligaments/matrix, unlike typical proteins broken to individual amino acids. Skeptical of claims like type-specific targeting (e.g., type 1 collagen to type 1 tissues). Unique repeating structures (serine, glycine, proline) form helical patterns potentially beneficial.
Glycine context via betaine (trimethylglycine, TMG; spelled b-e-t-a-i-n-e). Student Brandon Willingham explored for heat/thermoregulation/hydration based on animal research (sheep, cows, pigs in heat; improved mortality). Review paper outlined mechanisms. Initial human study adapted due to COVID: 1-week load, passive 40°C heat exposure (no benefit). Later: cycling at 70% VO2 max in 33°C chamber (cool results, publishing soon). Firefighter study: live fire training in burning Conex box (hay bales, floor ~500-600°F, ceiling 4,000°F); stair climbs then kneel 15 min (lose 1L+ water/20 min). Dosages: initially 50 mg/kg body weight, later standardized 3g/day (not body weight-based).
Acts as osmolyte/cellular hydration factor (water follows into cells, sustains hydration, protects proteins from heat degradation, possible plasma volume increase). Also in pre-workouts/hydration drinks (sometimes filler). Potential for extreme heat (e.g., firefighters, field workers).
Potential benefits for migrant field workers and laborers in hot environments to keep core temperature lower while maintaining higher sweat rate. Plausible for endurance athletes, soccer games in heat, outdoor sports. Research progression: cycling, tactical athletes like firefighters, next phases FEMA work and migrant fieldworkers, then athletics.
Theacrine (branded TeaCrine, spelled T-E-A-C-R-I-N-E) investigated as caffeine mimetic without crash or jitters. Study compared 300 mg caffeine, 300 mg theacrine, 150 mg each combo, and placebo. Participants well-rested, supplemented, waited 90 minutes, then 1RM, rowing, physiological tests. Caffeine most effective for perceived energy, focus, motivation; no changes in weight moved or times. Literature shows theacrine benefits in sleep deprivation, cognitive tasks like marksmanship, vigilance.
Caffeine has decades of research for cognitive and physical endurance benefits; theacrine shows cognitive but no physical performance papers yet. Personal use: some prefer theacrine over caffeine, or combos like 50 mg caffeine + 150 mg theacrine. No anticipated performance benefit. Caffeine acts as sledgehammer driving responses. 300 mg common dose; higher leads to performance downside. Possible genetic responders.
FSU experts in vascular health, blood flow, microvascular. Creatine tested via microdialysis probes in muscle/tissue. PhD student Holly Clark wrote review on possibilities for vascular health (open access). Dissertation unpublished. Plausible positive benefits expected.
Creatine benefits span performance, brain health, vascular; now often taken for non-performance reasons. 30 years ago, protein shakes before bed and creatine were questioned; now validated. Only bro science until it's real science.
Prebiotics feed gut microbes; probiotics are live microbes; postbiotics are what microbes produce (e.g., butyrate). Study with doctoral student and gut microbiome physiologist Robbie Nagpaul: postbiotic containing butyrate for gut health. Exercise in heat for unaccustomed people to disrupt gut. Stool samples, time course to confirm delivery. Links to sleep. Check performance, gut health, sleep dynamics. Product: Core Biome (company seeking grant). May need tinkering with types, delivery, dosage.
Open access paper reviewing studies on post-exercise muscle damage in females (underrepresented in research). Collaboration with Anna Mun (South Africa, now Australia). Male version first, then females. No major differences: proper calories, energy, carbs, protein. Follow-up: downhill running (10-15% grade) in men/women with multi-ingredient supplements (creatine, beta-alanine, protein combos). No robust mitigation; minor return to normal.
Misquote example: magazine claimed 300% faster recovery despite not measuring speed. Nothing specifically more effective for females yet. No reason for different nutrition/supplementation. Menstrual cycle/performance data mixed; physiological side effects may deter exercise. More individual strategies needed; data lacking.
Doc student Tim Gre (FSU athletics): travel effects on sleep/performance. Spring trips with women's team: east coast, two west coast (Florida to California). One maintaining east coast time, one switching to west. Measures: force plates, hand grip, sleep metrics, questionnaires. Relevant due to conference changes (ACC to Big Ten); stress of travel, classes, games. Collegiate focus on sleep amid schedules.
Prior jet lag study with Bill Kraemer (UConn): blood, performance, LA flights (15 years ago).
Labs receive industry and government (NIH) funding but publish negative results (50/50). Academic contracts require full publication rights; university cannot accept restricted grants. Companies fund knowing results may be negative, aiming for improvements. Trust data by evaluating lab, university, authors. Not fair to discard studies solely due to company funding; best work often industry-funded as studies are expensive, necessary for answers.
Federal agencies provide funding primarily for disease states, making it hard to secure grants for nutrition research. Data often comes from companies invested in their products, who fund studies after product development. In best cases, companies approach researchers early in design, but usually products exist first, then research follows. Companies may succeed, fold, or adjust marketing/dosing based on results.
When reviewing papers funded by supplement companies, check the lab, authors, students, faculty, and institution for credibility. Recognizable labs build trust; unfamiliar ones or co-authors tied to the company warrant hesitation, though not dismissal.
Fraudulent data and fabricated studies exist but are uncommon, though headline-grabbing. Retraction Watch lists retracted papers. Note funding sources and conflicts of interest as data points without overreacting—research needs funding.
For laypeople not searching PubMed:
- Examine product testing, labels, third-party certifications like Certified for Sport, Informed Choice, NSF (expensive, rigorous, trusted by universities/sports).
- Use resources like examine.com for ingredient grades from published papers.
- For papers, search authors' names for patterns.
Supplement company funding doesn't warrant throwing out studies; independent research needs philanthropic donors.
Covered extensive topics; key message: fulfilling career/life comes from finding the right outlet in human performance to make it mainstream and answer common questions.
Dr. Ormsbee bounced around, toyed with industry, no straight path from age 12 to sports science/dietitian. Phenomenal educator with awards; offers courses.
Changing Body Composition Through Diet and Exercise: 24 30-minute lectures by The Great Courses (now Wondrium), for everyday people, available on Amazon/etc., no university enrollment needed.
Pay-for-testing services provide research-grade equipment access:
- Metabolic testing, body composition ($50-$75, reasonable packages).
- Dietary counseling.
- Serves 14-year-old Olympic-caliber athletes to 75-year-olds adding muscle.
- Run by outreach director Kieran Patterson with students.
- Website: ism.fsu.edu.
Thanks to Dr. Mike Ormsbee for insights, countering common beliefs, sharing novel info.
Support: Links in show notes. Lab has dollar-to-dollar match up to $50,000. Follow on Instagram/Twitter. Educational courses available worldwide.
Subscribe on YouTube, Spotify, Apple (5-star reviews). Check sponsors. Share episodes. Comments on YouTube. Follow @DrAndyGalpin on Instagram/X for science. Free newsletter at performpodcast.com/newsletter (e.g., VO2 max, muscle/strength). > If you have a body, you are an athlete. (Bill Bowerman)
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