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 sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Dr. Michael Ormsbee00:01:42 Hockey, Triathlons; Nutrition00:07:36 Sponsors: LMNT & Eight Sleep00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed00:16:51 Sleep, Microdialysis, Fat Metabolism00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss00:37:35 Sponsor: Momentous00:39:13 Tool: Protein Requirements, Weight Management00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss01:06:00 Sponsor: AG101:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition01:18:47 Research, Variables; Resistant Starches01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C01:37:39 Collagen Supplementation, Exercise; Collagen Dose01:44:19 What is Collagen?, Digestion01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions01:59:25 TeaCrine, Caffeine, Performance02:04:23 Creatine, Vascular Health02:06:45 Postbiotics, Gut Health, Butyrate, Sleep02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements02:15:18 Upcoming Studies; Travel, Sleep & Performance02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation02:26:09 Courses, Testing Facilities02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices