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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