Optimize Performance: Dr. Ormsbee on Food Timing, Supplements (Collagen, Betaine) & Recovery Science

This episode of the "Perform with Dr. Andy Galpin" podcast features Dr. Michael Ormsbee, a professor at Florida State University and Director of the Institute of Sports Science and Medicine. Dr. Ormsbee is a renowned expert in exercise physiology, sports nutrition, and supplementation. The conversation delves into several key areas, challenging common assumptions and providing evidence-based insights. Primarily, they discuss the science behind pre-sleep nutrition, exploring its effects on metabolism, muscle growth, recovery, and fat loss – often countering popular advice. The discussion also covers specific supplements like resistant starches, collagen, betaine, and theacrine, examining their potential benefits and limitations for performance and health. Additionally, the episode touches upon the importance of protein intake combined with resistance training for body composition, emerging research on postbiotics and creatine's vascular effects, and the critical topic of navigating research integrity and industry funding in nutrition science. This episode is highly relevant for athletes, coaches, fitness enthusiasts, and anyone seeking to optimize their health and performance through nutrition and supplementation.

Key Insights / Core Messages

• Pre-sleep protein consumption (~40g, often casein or whey) about 30 minutes before bed does not negatively impact overnight fat metabolism (lipolysis) and can significantly enhance muscle protein synthesis, aiding recovery and potentially muscle growth, especially if daily protein targets aren't met otherwise.
• While pre-sleep feeding offers a valuable opportunity to hit total daily protein goals (aiming for ~1.6-2.2 g/kg or ~1g/lb body weight), the specific type of protein (whey, casein, plant-based, whole food like cottage cheese) seems less critical than the total amount consumed throughout the day for most outcomes.
• Resistance training is paramount alongside adequate protein intake for preserving lean muscle mass during periods of significant weight loss or caloric restriction, far more effective than standard dietary advice alone.
• Collagen supplementation (~10g daily, potentially with Vitamin C) shows promise for subjectively reducing joint pain over several months (6-9), particularly in individuals engaging in substantial weekly exercise (>180 minutes), although it's ineffective for muscle building due to its amino acid profile.
• Resistant starches (e.g., UCAN SuperStarch) can provide sustained glucose release without spiking insulin but offer mixed results for athletic performance, sometimes causing gastrointestinal distress at higher doses and not consistently outperforming standard carbohydrates in controlled studies.
• Supplements like Betaine (trimethylglycine) may improve tolerance to heat stress when loaded over time (acting as an osmolite), while Theacrine offers cognitive benefits similar to caffeine but generally without the jitters or significant physical performance enhancements.
• Evaluating nutrition and supplement research requires nuance; while industry funding is common and necessary for studying specific products, it doesn't automatically negate findings. Assessing the lab's reputation, study design rigor, and consistency across multiple studies is crucial.

Pre-Sleep Nutrition: Debunking Myths & Exploring Benefits

Dr. Ormsbee details his 15-year research journey into pre-sleep nutrition, initially sparked by conflicting popular advice (e.g., "don't eat after 7 pm") versus observations in athletic and bodybuilding communities where nighttime feeding was common practice. Early studies comparing pre-sleep intake of whey protein, casein protein, carbohydrates, or a placebo found that consuming protein, particularly casein, did not hinder fat utilization (measured by RQ) the next morning compared to placebo, and could even slightly elevate resting metabolic rate. Contrary to fears based on older studies using large mixed meals late at night (which showed blunted metabolic responses), these smaller, protein-dominant feedings (~30-40g) appeared metabolically neutral or potentially beneficial.

To gain deeper insight, Dr. Ormsbee's lab employed microdialysis, inserting probes into subcutaneous abdominal fat to directly measure lipolysis (fat breakdown) overnight. The crucial finding was that consuming protein or carbohydrate shakes before bed did *not* decrease lipolysis compared to placebo. This provided strong evidence against the idea that a controlled pre-sleep snack inherently promotes fat storage. Parallel work by Dr. Luc van Loon's lab demonstrated that pre-sleep protein intake robustly stimulates overnight muscle protein synthesis (MPS), a key process for muscle repair and growth. Studies involving resistance training followed by pre-sleep protein showed enhanced recovery (e.g., faster return of reactive strength index in soccer players) and, in longer-term trials (12 weeks), actual gains in muscle size (cross-sectional area) and strength, particularly when the pre-sleep feeding contributed to higher overall daily protein intake (e.g., 1.9g/kg vs 1.3g/kg).

The consensus emerging from both labs is that pre-sleep feeding is primarily a valuable opportunity to meet total daily protein requirements. While specific timing might offer minor additive benefits, the main driver is sufficient overall protein. The optimal pre-sleep dose appears to be around 40 grams. Research comparing protein types (whey vs. casein) and forms (whole food like cottage cheese vs. powdered supplement) has generally found minimal differences in outcomes like MPS or metabolic response when consumed before sleep, suggesting personal preference and tolerance can guide choices. The research spans various populations – young men, overweight women, individuals with obesity, older adults, and athletes – showing largely consistent findings. Emerging research is exploring Alpha-lactalbumin, a tryptophan-rich dairy fraction, for potential sleep-enhancing effects. Potential individual downsides include digestive upset or increased nighttime urination due to fluid intake, which can often be managed by adjusting the form or volume.

Protein Intake, Resistance Training, and Body Composition

Dr. Ormsbee highlighted a compelling study involving individuals with morbid obesity undergoing a medically supervised, very low-calorie diet (800-1000 kcal/day) prior to bariatric surgery. One group followed standard care (minimal activity guidance), while the other group received supplemental protein (bringing total calories to ~1300) and participated in a structured resistance training program three times per week for 12 weeks. Both groups lost significant weight. However, the group performing resistance training lost dramatically less lean body mass (only ~4% of total weight lost was lean mass) compared to the standard care group (~25-30% of weight lost was lean mass, estimated from discussion context). This starkly illustrates the critical role of resistance exercise, coupled with adequate protein, in preserving metabolically active muscle tissue during weight loss. This preservation is vital for maintaining metabolic rate and improving long-term weight management success, reducing the likelihood of weight regain (recidivism). While resistance training itself doesn't burn a massive number of calories *during* the session, its impact on maintaining muscle mass is a key factor linking it to successful long-term weight control.

The discussion reinforced that typical protein recommendations (like the 0.8 g/kg RDA) are often insufficient for active individuals or those aiming to optimize body composition or recovery. A target closer to 1.6-2.2 g/kg (or roughly 1 gram per pound) of body weight is generally supported by research for maximizing benefits related to muscle maintenance, growth, and satiety. Achieving these higher intakes often requires conscious planning, and strategies like pre-sleep protein can be practical ways to help meet these daily targets.

Carbohydrates: Resistant Starches (UCAN SuperStarch)

The conversation shifted to modified carbohydrates, specifically hydrothermally modified waxy maize starch, marketed as UCAN SuperStarch. This type of starch is designed for slow digestion and absorption, leading to a sustained release of glucose into the bloodstream with a minimal insulin response, originally developed for individuals with glycogen storage disease. Athletes became interested, hoping it could provide prolonged energy with less reliance on frequent fueling and potentially enhance fat burning due to the low insulin levels.

Dr. Ormsbee's lab conducted several studies. In cyclists performing demanding interval protocols, comparing 60g of SuperStarch to 60g of a standard sports drink revealed similar performance outcomes, but the SuperStarch group reported significantly *more* gastrointestinal upset. A lower dose (30g) of SuperStarch eliminated the GI issues but resulted in worse performance compared to the 60g standard sports drink, likely due to insufficient fueling. A follow-up study in elite runners, designed to induce more gut jostling, yielded similar results – SuperStarch did maintain stable blood glucose and low insulin, and altered fuel substrate use, but didn't improve performance and still carried the risk of GI issues at higher doses. A pre-sleep feeding study using SuperStarch aimed to see if it could fuel a morning run better than standard glucose (sugar water); while it did lead to higher carbohydrate oxidation the next morning (indicating prolonged availability), it didn't translate into improved running performance in their tests. Potential limitations mentioned included lack of participant familiarization with the product beforehand. While niche applications might exist (e.g., ultra-endurance events with restricted feeding opportunities), the research suggests SuperStarch doesn't offer a clear performance advantage over traditional carbohydrates for most athletes and may come with tolerability issues.

Collagen: Joint Health, Dosing, and Mechanisms

Dr. Ormsbee discussed his lab's research on collagen supplementation, moving beyond its common use in skin health to investigate effects on joint pain in active individuals. Historically viewed as an incomplete protein unsuitable for muscle building (due to low leucine content), collagen is rich in specific amino acids like glycine, proline, and hydroxyproline, which are components of connective tissues. Their longest study involved middle-aged to older, lifelong active individuals with existing joint pain but no diagnosed osteoarthritis, who took either 0g, 10g, or 20g of collagen daily for nine months.

The key findings were that subjective joint pain significantly improved over the nine months compared to placebo, but intriguingly, the 10g dose was more effective than the 20g dose. Furthermore, the benefits were most pronounced in those who exercised more than 180 minutes per week. Improvements in joint pain were also correlated with improvements in mood state. The effects took considerable time to manifest, with significant differences emerging around the six-month mark and sustained at nine months. This suggests collagen isn't a quick fix but may offer gradual relief for activity-related joint discomfort. While the study didn't specifically control for timing relative to exercise or co-ingestion with vitamin C (a cofactor often recommended for collagen synthesis, based partly on work by Keith Baar), the results were still significant in a real-world, free-living scenario. The proposed mechanism involves the unique structure of collagen allowing small peptides (di-, tri-, potentially up to nona-peptides) to be absorbed intact, providing building blocks for connective tissue repair, potentially stimulated by the increased blood flow from exercise. Dr. Ormsbee remains cautious about claims of specific collagen types targeting specific tissues but acknowledges the plausibility of supplying necessary precursors. Given the low cost and minimal known downsides (besides not aiding muscle growth), 10g of daily collagen appears a worthwhile consideration for active individuals experiencing joint pain.

Emerging Supplements & Research Areas

Dr. Ormsbee touched upon several other areas of ongoing or recent research in his lab:

• Betaine (Trimethylglycine): Known from animal agriculture for improving heat tolerance, betaine acts as an osmolite, helping cells retain water. Ormsbee's lab investigated its potential for human thermoregulation. Initial studies showed no benefit from acute dosing or during passive heat exposure. However, studies involving loading betaine (similar to creatine loading, using doses like 50mg/kg or a standard 3g/day) followed by exercise (cycling) in the heat showed "pretty cool" results (details pending publication). A study with firefighters undergoing live fire training exercises (involving extreme heat exposure) is also awaiting publication. The potential mechanism involves improved cellular hydration and possibly protein protection from heat denaturation. Future research may explore applications in occupational settings (e.g., firefighters, field workers) and athletics.
• Theacrine: Investigated as a caffeine alternative purported to provide alertness without jitters. A study compared 300mg caffeine, 300mg theacrine, a 150/150mg combo, and placebo. Results showed caffeine was superior for enhancing perceived energy, focus, and motivation for exercise. None of the supplements significantly improved actual physical performance (strength, rowing time) in these well-rested participants. Other research suggests theacrine might be more effective in situations of sleep deprivation or for tasks requiring sustained cognitive vigilance.
• Creatine & Vascular Health: While known for muscle and increasingly brain benefits, Dr. Ormsbee's group (led by student Holly Clark) published a review exploring the plausible mechanisms by which creatine might benefit vascular health. An experimental study investigating this is pending publication.
• Postbiotics (Butyrate): Moving beyond probiotics (live bacteria) and prebiotics (fuel for bacteria), postbiotics are the beneficial compounds produced by gut microbes. Dr. Ormsbee's lab is planning a study using a butyrate supplement (Corebiome) to examine its effects on gut health (via stool analysis) during exercise and heat stress, and its potential connection to sleep quality.
• Travel & Performance: A doctoral student is undertaking a study tracking a collegiate women's sports team during travel, comparing East Coast trips with West Coast trips (employing different time zone adaptation strategies) to assess impacts on sleep, performance metrics (force plates, hand grip), and subjective responses. This is increasingly relevant with expanding athletic conferences requiring more cross-country travel.

Research Integrity & Industry Funding

The episode concluded with an important discussion on interpreting nutrition and supplement research, particularly concerning industry funding. Dr. Ormsbee emphasized that reputable universities have strict policies ensuring researchers retain full rights to publish findings, regardless of the outcome, positive or negative for the sponsoring company. While industry funding is often necessary to study specific branded products or supplements (as federal funding typically focuses on disease states), it doesn't inherently mean the results are biased. Labs build reputations on the rigor and honesty of their work. Dr. Ormsbee noted that companies often seek out labs known for impartiality, understanding that a positive result from a trusted source holds more weight, and a negative result provides valuable feedback for product improvement or reformulation. He advised listeners not to automatically dismiss research due to disclosed funding but rather to consider the consistency of findings across multiple studies, the reputation of the researchers and institution, the study's methodological quality, and whether products have undergone independent third-party testing and certification (like NSF Certified for Sport or Informed Choice).

Conclusion

Dr. Michael Ormsbee provided a wealth of information, grounded in years of rigorous research, challenging common nutritional dogmas and highlighting evidence-based strategies for enhancing performance, recovery, and body composition. The key takeaway regarding pre-sleep nutrition is that consuming a moderate amount of protein (~40g) before bed is generally beneficial, or at worst neutral, for metabolic health and muscle adaptation, serving as a practical tool to meet daily protein needs without fear of negative consequences like fat gain or disrupted sleep for most individuals. The discussion underscored the irreplaceable role of resistance training in body composition management, especially during weight loss. Furthermore, the episode offered nuanced perspectives on various supplements – collagen showing promise for joint health, betaine for heat tolerance, theacrine for cognitive focus, and resistant starches having limited proven benefits – emphasizing the need for context, appropriate dosing, and managing expectations. Ultimately, optimizing human performance requires a thoughtful integration of training, overall dietary patterns, strategic nutrient timing, and potentially targeted supplementation, all viewed through the lens of scientific evidence and individual response.