Michael Ormsbee 1 source tracked
Sports nutrition and exercise physiology researcher; Professor and Executive Director of the Institute of Sports Sciences & Medicine at Florida State University.
About Michael Ormsbee →
Michael J. Ormsbee is the Margaret A. Sitton Endowed Professor and Executive Director of the Institute of Sports Sciences & Medicine at Florida State University, where he also serves as Graduate Program Director in the Department of Health, Nutrition, and Food Sciences. He is an honorary research fellow at the University of KwaZulu-Natal in Durban, South Africa. He holds a Ph.D. in Bioenergetics from East Carolina University, an M.S. in Exercise Physiology and Sports Nutrition from South Dakota State University, and a B.S. from Skidmore College. His research focuses on the interaction of exercise training, nutrition, and supplementation to improve metabolism, body composition, and human performance in both athletic and clinical populations. He is a Fellow of the National Academy of Kinesiology, the American College of Sports Medicine, and the International Society of Sports Nutrition, and a Certified Strength & Conditioning Specialist.
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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
PW▶ 2:00:50Dosage300 mg, 90 min pre-exerciseCaveatsHigher doses show diminishing returnsCertaintyexplicitrecommendation -
Consume around 60 g/hour of carbohydrate during long endurance events for fueling.
“60 grams an hour of carbohydrate, which is pretty typical
PW▶ 6:51Dosage60 g/hour (e.g., 2 gels of 30 g)CaveatsElite athletes now push 90–100 g/hr with gut trainingCertaintypersonal onlypersonal use -
In a protocol
Casein before bed works for pre-sleep feeding but is not uniquely superior to whey.
PW▶ 53:29Dosage~30–40 g before bedCaveatsNot superior to whey or cottage cheese in head-to-head studiesCertaintyexplicitrecommendation -
Guest recommendation
Ormsbee's Great Courses/Wondrium video course with 24 30-minute lectures on body composition.
“Changing Body Composition through Diet and Exercise
PW▶ 2:16:29Certaintyexplicitrecommendation -
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
PW▶ 1:33:24Dosage10 g/day for at least 6–9 months; ideally with ~50 mg vitamin C taken pre-exerciseCaveats10 g outperformed 20 g in his study; won't help if sedentary; not for muscle buildingCertaintyexplicitrecommendation -
In a protocol
Cottage cheese is a valid whole-food pre-sleep protein option, equivalent to a protein shake.
PW▶ 52:20Certaintyexplicitrecommendation -
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
PW▶ 2:29:38Certaintyexplicitrecommendation -
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
PW▶ 11:13Dosage~40 g protein, <220 kcal, ~30 minutes before sleepCaveatsWon't add much if already hitting ~1.6–2.2 g/kg/day; avoid if it causes reflux or nighttime urinationCertaintyexplicitrecommendation -
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
PW▶ 40:40Dosage1.6–2.2 g/kg/day; most land at 1.6–1.7Certaintyexplicitstrong endorsement -
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
PW▶ 34:55Dosage12 weeks of resistance training alongside dietCertaintyexplicitstrong endorsement -
In a protocol
12-week training with pre-sleep casein+carb shake produced measurable gains in muscle CSA and strength.
PW▶ 30:20DosagePre-sleep shake during 12 weeks of resistance trainingCaveatsTotal protein was higher in pre-sleep group (1.9 vs 1.3 g/kg)Certaintyexplicitoffhand mention -
Choose supplements with third-party certifications like NSF Certified for Sport or Informed Choice to ensure quality.
“NSF certified for sport
PW▶ 2:29:21Certaintyexplicitrecommendation -
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
PW▶ 1:43:45Certaintyexplicitrecommendation -
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
PW▶ 56:20CaveatsOnly two studies so far; awaiting more controlled trialsCertaintyspeculativeoffhand mention -
Betaine loaded for ~1 week may support hydration and thermoregulation during exercise in heat.
“three grams for everybody... for the firefighter study
PW▶ 1:56:08Dosage3 g/day loaded for 1 week, or 50 mg/kgCaveatsStudies not yet published; passive heat exposure showed no benefitCertaintyspeculativeoffhand mention -
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
PW▶ 2:00:00Dosage300 mg tested; or 150 mg combined with 150 mg caffeineCaveatsInferior to caffeine for perceived energy in well-rested subjectsCertaintyexplicitmild caution -
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
PW▶ 1:12:41Dosage30–60 g/hour testedCaveatsMore GI upset at 60 g; worse performance at 30 g; insulin stayed low (claim verified)Certaintyhedgedmild caution