Perform with Dr. Andy Galpin

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

494 snips
Apr 2, 2025
Guest
Michael Ormsbee
Dr. Michael Ormsbee, a nutrition and integrative physiology professor at Florida State University, shares his expertise in exercise physiology and supplementation. He discusses the effects of pre-sleep nutrition on fat metabolism and muscle growth, debunking myths about late-night eating. The importance of resistance training for weight management is emphasized, alongside insights into protein intake and lesser-known supplements like betaine and butyrate. Listeners will learn how to tailor nutrition for enhanced athletic performance and recovery.
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Microdialysis and Lipolysis

  • Microdialysis studies show pre-sleep protein doesn't change overnight lipolysis (fat breakdown).
  • This reinforces that small, protein-dominant meals before bed don't hinder fat metabolism.

Pre-Sleep Protein and Muscle Growth

  • Pre-sleep protein primarily benefits muscle protein synthesis by increasing daily intake.
  • It can aid muscle growth and strength, especially in those with moderate-to-low protein intake.

Pre-Sleep Protein for Athletes

  • Pre-sleep protein serves as an essential feeding opportunity for athletes, especially ultra-endurance athletes.
  • It aids recovery and performance when nighttime fueling is necessary.
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