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.
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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.
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