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

Hosted by Andy Galpin Guest: Michael Ormsbee 26 recommendations extracted ▶ Listen ↗

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In transcript order

Endorses Carbohydrate intake during endurance exercise practice · Michael Ormsbee ▶ 6:51

Consume around 60 g/hour of carbohydrate during long endurance events for fueling.

“
60 grams an hour of carbohydrate, which is pretty typical

Dosage
60 g/hour (e.g., 2 gels of 30 g)
Caveats
Elite athletes now push 90–100 g/hr with gut training
Certainty
personal only
personal use

EnduranceFuelingTriathlon
Endorses LMNT electrolyte mix brand · Andy Galpin ▶ 7:36

Sponsor read

Electrolyte drink mix with 1000 mg sodium, 200 mg potassium, 60 mg magnesium, no sugar, for hydration.

Dosage
1000 mg Na, 200 mg K, 60 mg Mg per packet
Certainty
explicit
strong endorsement

HydrationElectrolytes
Endorses Eight Sleep Pod 4 Ultra device · Andy Galpin ▶ 9:00

Sponsor read

Smart mattress cover with cooling/heating and sleep tracking to help body temperature drop at night.

Certainty
explicit
strong endorsement

SleepTemperature Regulation
Endorses Pre-sleep protein feeding practice · Michael Ormsbee ▶ 11:13

Organic (prompted) In a protocol

Consume ~40 g of a protein-dominant food under 220 calories about 30 minutes before bed as another protein-feeding opportunity.

“
40 grams of a protein dominant food that's less than 220 calories

Dosage
~40 g protein, <220 kcal, ~30 minutes before sleep
Caveats
Won't add much if already hitting ~1.6–2.2 g/kg/day; avoid if it causes reflux or nighttime urination
Certainty
explicit
recommendation

SleepProteinRecoveryMuscle Protein Synthesis
Endorses Snijders pre-sleep protein study concept · Michael Ormsbee ▶ 30:20

In a protocol

12-week training with pre-sleep casein+carb shake produced measurable gains in muscle CSA and strength.

Dosage
Pre-sleep shake during 12 weeks of resistance training
Caveats
Total protein was higher in pre-sleep group (1.9 vs 1.3 g/kg)
Certainty
explicit
offhand mention

Muscle GrowthPre-Sleep Protein
Endorses Resistance training during weight loss practice · Michael Ormsbee ▶ 34:55

Add resistance training to caloric restriction to preserve lean mass; lifters lost only 4% lean mass vs 25% without lifting in bariatric study.

“
only 4% if you did resistance train

Dosage
12 weeks of resistance training alongside diet
Certainty
explicit
strong endorsement

Weight LossMuscle PreservationResistance Training
Endorses Momentous Supplements brand · Andy Galpin ▶ 37:36

Sponsor read

Third-party tested supplements; Andy recommends their omega-3, creatine, and whey protein as his big three.

Certainty
explicit
strong endorsement

SupplementsQuality
Endorses Omega-3 fish oil supplement · Andy Galpin ▶ 38:20

Sponsor read

Omega-3 fish oil supports brain health as one of Andy's core supplements.

Certainty
explicit
recommendation

Brain HealthOmega-3
Endorses Protein intake target ~1.6 g/kg practice · Michael Ormsbee ▶ 40:40

In a protocol

Aim for around 1.6–2.2 g/kg/day of protein (up to ~1 g per pound) for body composition and performance goals.

“
we usually recommend up to a gram per pound or 2.2 grams per kilogram

Dosage
1.6–2.2 g/kg/day; most land at 1.6–1.7
Certainty
explicit
strong endorsement

ProteinNutrition
Endorses Cottage cheese food · Michael Ormsbee ▶ 52:20

In a protocol

Cottage cheese is a valid whole-food pre-sleep protein option, equivalent to a protein shake.

Certainty
explicit
recommendation

Pre-SleepWhole Food Protein
Endorses Casein protein supplement · Michael Ormsbee ▶ 53:29

In a protocol

Casein before bed works for pre-sleep feeding but is not uniquely superior to whey.

Dosage
~30–40 g before bed
Caveats
Not superior to whey or cottage cheese in head-to-head studies
Certainty
explicit
recommendation

Pre-SleepProtein Type
Nuanced Alpha-lactalbumin supplement · Michael Ormsbee ▶ 56:20

In a protocol

Emerging pre-sleep protein high in tryptophan being studied for sleep-promoting effects in athletes.

“
Alpha lactalbumin... it's high in tryptophan

Caveats
Only two studies so far; awaiting more controlled trials
Certainty
speculative
offhand mention

SleepProteinTryptophan
Endorses AG1 supplement · Andy Galpin ▶ 1:04:09

Sponsor read

Daily vitamin/mineral drink with probiotics, prebiotics and adaptogens for gut health and nutritional gaps.

Dosage
Daily
Caveats
Not a replacement for whole foods
Certainty
explicit
strong endorsement

Gut HealthMultivitamin
Endorses David protein bar food · Andy Galpin ▶ 1:07:52

In a protocol

Andy personally has a David protein bar before bed as his nightly pre-sleep protein.

“
I absolutely smash a David bar before bed all the time

Dosage
One bar before bed
Certainty
personal only
personal use

Pre-SleepProtein
Endorses Vitargo brand · Andy Galpin ▶ 1:12:39

Endorsement Alternative

Fast-digesting modified carbohydrate Andy has used successfully for weight cutting and rapid refueling.

“
I've pretty much used Vitargo for the most part

Caveats
Not a first-line; for specific scenarios
Certainty
personal only
personal use

CarbohydrateRapid Refueling
Nuanced UCAN Superstarch supplement · Michael Ormsbee ▶ 1:12:41

Slow-digesting modified carbohydrate; in his studies showed no performance benefit and more GI upset at 60 g vs sports drinks.

“
the superstarch induced more GI upset

Dosage
30–60 g/hour tested
Caveats
More GI upset at 60 g; worse performance at 30 g; insulin stayed low (claim verified)
Certainty
hedged
mild caution

Endurance FuelingCarbohydrate
Endorses Vitamin C with collagen supplement · Andy Galpin ▶ 1:23:10

In a protocol

Pair collagen with vitamin C as a co-factor to support absorption/utilization.

“
we didn't even mix it with vitamin C which is probably... the recommended way

Dosage
~50 mg vitamin C with collagen, taken pre-exercise
Certainty
hedged
recommendation

CollagenVitamin C
Endorses Collagen supplement · Michael Ormsbee ▶ 1:33:24

In a protocol

Take ~10 g collagen daily for 6+ months to reduce joint pain in active middle-aged/older adults.

“
10 grams per day was the dose. 9 months was the timeline

Dosage
10 g/day for at least 6–9 months; ideally with ~50 mg vitamin C taken pre-exercise
Caveats
10 g outperformed 20 g in his study; won't help if sedentary; not for muscle building
Certainty
explicit
recommendation

Joint PainCollagenRecovery
Endorses Whey protein supplement · Michael Ormsbee ▶ 1:43:45

In a protocol

Whey is preferred for building muscle due to high leucine; works equally well pre-sleep as casein.

“
I would use whey for my muscle building efforts

Certainty
explicit
recommendation

Muscle GrowthProtein
Nuanced Betaine supplement · Michael Ormsbee ▶ 1:56:08

Betaine loaded for ~1 week may support hydration and thermoregulation during exercise in heat.

“
three grams for everybody... for the firefighter study

Dosage
3 g/day loaded for 1 week, or 50 mg/kg
Caveats
Studies not yet published; passive heat exposure showed no benefit
Certainty
speculative
offhand mention

HeatThermoregulationHydration
Nuanced Theacrine (TeaCrine) supplement · Michael Ormsbee ▶ 2:00:00

Alternative

Theacrine 300 mg did not outperform caffeine for energy/performance, but may help in sleep-deprived cognitive tasks.

“
caffeine... beat tacrine at 300, it beat the combo

Dosage
300 mg tested; or 150 mg combined with 150 mg caffeine
Caveats
Inferior to caffeine for perceived energy in well-rested subjects
Certainty
explicit
mild caution

StimulantsCaffeine AlternativeCognition
Endorses Caffeine supplement · Michael Ormsbee ▶ 2:00:50

300 mg caffeine improved perceived energy, focus and motivation during exercise more than theacrine.

“
the most effective one we had of all of those was straight caffeine

Dosage
300 mg, 90 min pre-exercise
Caveats
Higher doses show diminishing returns
Certainty
explicit
recommendation

CaffeinePerformance
Endorses Creatine supplement · Michael Ormsbee ▶ 2:06:12

Creatine is broadly beneficial, increasingly taken for brain and vascular health, not only performance.

“
more people are taking it for non performance based things

Certainty
explicit
strong endorsement

CreatineBrain HealthVascular
Endorses Changing Body Composition Through Diet and Exercise (course) book · Michael Ormsbee ▶ 2:16:29

Guest recommendation

Ormsbee's Great Courses/Wondrium video course with 24 30-minute lectures on body composition.

“
Changing Body Composition through Diet and Exercise

Certainty
explicit
recommendation

EducationBody Composition
Endorses Third-party tested supplements (NSF Certified for Sport, Informed Choice) practice · Michael Ormsbee ▶ 2:29:21

Choose supplements with third-party certifications like NSF Certified for Sport or Informed Choice to ensure quality.

“
NSF certified for sport

Certainty
explicit
recommendation

Supplement Quality
Endorses Examine.com service · Michael Ormsbee ▶ 2:29:38

Use Examine.com to look up supplement ingredients, see published studies, and get evidence grades.

“
resources like examine.com where people can look up the individual ingredients

Certainty
explicit
recommendation

Supplement ResearchEvaluation