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

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-michael-ormsbee-food-timing-nutrition-supplements-for-fat-loss-muscle-growth-recovery
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-michael-ormsbee-food-timing-nutrition-supplements-for-fat-loss-muscle-growth-recovery.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2025-04-02T08:00:00+00:00
Episode link: https://performpodcast.com/dr-michael-ormsbee-food-timing-nutrition-supplements-for-fat-loss-muscle-growth-recovery/
Audio file: https://traffic.megaphone.fm/SCIM9770019006.mp3?updated=1743567201
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/dr-michael-ormsbee-food-timing-nutrition-supplements-for-fat-loss-muscle-growth-recovery
Duration seconds: 9131

## Resource

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 Nutriti…

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