This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
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This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
Perform with Dr. Andy Galpin
2 hours 32 minutes
5 months ago
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
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
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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
Disclaimer & Disclosures
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Perform with Dr. Andy Galpin
This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
