About Protein – How Much and How Often

on September 15th, 2009 by Matt

All the muscle-builders are jacking up on protein these days. I will walk you through many of the tidbits I have learned, and come to accept, after a ton of my own research.

What is Protein?

Proteins make up every cell in our bodies. They are formed from chains of amino acids. When we digest protein, it is broken-down into its amino acids, then used for our metabolism (fuel). This is why it is said that we do not actually store protein; we absorb what is needed and burn the rest off1.

Not all proteins are created equal. Complete proteins grant us all of the essential amino acids our bodies need (e.g. meat, poultry, fish, eggs, milk, cheese, and other animal-based foods). Incomplete proteins are low on some essential amino acids. When combined correctly, these incomplete proteins form full chains of the essential amino acids. Examples include, nuts/seeds with apples, rice with beans, and many more2.

How Much and How Often?

The consumption quantity and frequency of food protein vs. synthetic protein is very confusing to most people. It’s no wonder! The information available on this subject is so diverse and spread out. Again, the below statements are what I have garnered from the plethora of data that exists.

  • You can consume as much food protein as your body needs for absorption3.
  • You can consume food protein as often as your body needs for absorption3.
  • You should not consume more than 1 typical serving size (20-30 grams) of synthetic protein (shake/powder/bar) within 90 to 120 minutes (1.5 to 2 hours).
  • I am uncertain about ingesting food protein and synthetic protein at the same time. My current usage dictates that I can eat food protein with up to 20-30 g of synthetic protein within a 90 to 120-minute window. However, I reserve this option for times that I cannot avoid separating the two due to my schedule.

How Much is Too Much?

Eating more protein than is needed by your body is generally not the best idea. I say, “generally,” because most people can definitely get away with eating more protein than they need. However, most people usually eat moderate amounts of extra protein; not huge amounts extra. Eating much more than you need can lead to kidney overdrive, then dehydration. If you keep it up too long, you risk muscle loss, bone calcium loss, heart strain, and further kidney strain4. The key to all of this is to make sure that you increase your exercise and caloric intake if you increase your protein consumption. Your body simply cannot store protein; it can only absorb what it needs. Excessive protein that is not absorbed must be processed by your kidneys. Drink enough water, regardless (but not too much)!

Does Protein Degrade in Liquid?

Protein does not generally degrade in liquid, like creatine does, due to its structure. Feel free to mix your protein powder, scramble your egg whites, and mix your Accelerade (or most other recovery drink) the night before. The only exceptions are mixes that contain creatine. Some protein mixes and recovery drinks include creatine in their ingredients. For example, the P90X Recovery Drink and Endurox both have creatine. This would only affect the benefits of the creatine however; not the protein. Accelerade does not contain creatine and is safe to pre-mix regardless.

Don’t Be Afraid to Seek Professional Help

Use your head and think about what you are doing as logically as possible. Often, you will have a great deal of common-sense that sheds light on these health topics.

I recommend that you listen to the experts when changing your diet or exercise. I consider Tony Horton and his P90X team experts. I also consider professional nutritionists and trainers experts; as long as they let me see their credentials in their field. If you are unsure about anything, instead of risking your health, consult an expert; which I am not.

1 Source: “Protein” on Wikipedia.com.

2 Source: “Nutrition for Everyone – Basics: Protein” on CDC.gov.

3 Any protein that is consumed will only be absorbed by your muscles if they need it. If you are not working out, you will not absorb a whole lot of protein. On the other hand, during bouts of extreme workouts (P90X), your muscles will need a lot of protein in order to repair the micro-tears your workout deals them. Repairing those micro-tears involves a slight build-up of muscle; much like a callous. This results in your muscles growing.

4 Source: “Will Eating More Protein Help Your Body Gain Muscle Faster? / Too Much Protein Can Harm Your Body” on MedicineNet.com.

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P90X: The What, When and Why of Supplements

on July 31st, 2009 by Matt

It can be really tough knowing exactly what supplements to take, when to take them, and why you should take them while on the P90X fitness plan. This especially difficult for those of you that want to save a little cash with alternatives to the P90X supplements offered by Beach Body.

I am providing this guide to help clear the murk. This is not a comprehensive guide, but it should answer many questions and give you enough knowledge to research more on your own, if you need to.

Vitamins

A rich multi-vitamin targeted to your gender and active/sport/athlete users is ideal while embarking on the P90X journey. I use the GNC brand Mega Men’s Sport multi-vitamin formula. However, you can find something else by printing out the nutritional information of the P90X formula and comparing it to other multi-vitamins for a close match. Due note that you will likely pee bright yellow the next time you go, after taking your vitamins. This is just your body passing the unused/unabsorbed vitamins and minerals that are in excess for the formula chosen. Accept it and do not be concerned.

I take my multi-vitamin in the morning with food to help absorb it and make use of it throughout the day. Some people find it hard to take 2-4 capsules at the same time of day and take half in the morning, half in the evening. This works if you are not taking other vitamins. Once you start adding in other vitamins, you chance offsetting the balance provided by your multi-vitamin.

Many of the vitamins, minerals and herbs found in a multi-vitamin show extreme percentages (e.g. 3,000% RDA). This should not alarm you about overdosing if you are following the directions. These numbers are so high for some of them because several vitamins and minerals counteract each other. Others fight for absorption. There is no perfect one-a-day vitamin for this reason, but it is much better than nothing at all. Your body will need the vitamins and minerals that you do not get from food.

Protein Supplementation

There are many options for protein formulas. You can get protein supplements from whey, soy, and even pea. This gives us quite a bit of selection to meet our lifestyles and possible allergies. If you are allergic to dairy, avoid whey. Allergic to soy, avoid those proteins. If you are allergic to both dairy and soy, or you are vegan and cannot handle soy, get pea protein. It is as natural and safe as it gets. I use GNC’s brand of whey protein. I can get a 5-pound tub of the stuff for half the price of the other brands. Sure, it’s not the same as the others (primarily, it lacks L-glutamine), but it does the trick. I also eat Clif Builder’s Protein Bars as my bar portion. I intend on trying the newer pea protein formulas soon as well.

Never take your protein supplement (or much of any other protein) right before your workout. If you take a lot of protein just before a workout, you will tank. You’ll be lucky to make it 10 minutes into your workout before feeling like jelly. Any other time you want to ingest protein is fine; even just before bed if you must stop hunger. I do not recommend taking more than 1 serving of your protein supplement within a couple hours of each other. The protein supplements are not absorbed by the body as fast as food-based proteins (which you can eat a ton of in a sitting if you want).

Protein is not stored by our bodies like fat and carbohydrates are. Protein is absorbed to repair and build muscle. Whatever is not used is passed through. This makes protein safe to eat before bed if you absolutely need to. It also makes it extremely difficult to workout while the body is processing protein. That is why you should not take much (really any) within a 30-60 minutes of a workout.

Recovery Drink

The key here is to find a formula that has a 4:1 ratio of carbohydrates to protein. Just make sure the total grams of carbohydrates is 4 times that of the total grams of protein on the label.

You must fully ingest your recovery drink within 45-60 minutes of completing a strenuous workout. If you miss this opportunity, you might as well skip the drink. It is really unnecessary after 1 hour of your workout.

This helps the body repair those recently torn muscle fibers before the optimal window of opportunity passes. If you do this correctly, you will not be as sore the next day and should be able to perform your next workout without loss of capacity. Without a recovery drink, you will not be able to perform as well the next day; not to mention the soreness. I use Accelerade as my recovery drink of choice. Again, others may have a little L-glutamine, and even some creatine, added, but the real key to a good recovery drink is the 4:1 ratio.

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Creatine

on July 30th, 2009 by Matt

Today’s fitness warriors hear a lot about the different types of supplements they can ingest to boost their success with their fitness goals. The biggest problem is; what can you believe? The topic for this post is creatine.

What is Creatine?

Creatine is an organic acid (amino acid) found naturally in humans. In fact, it’s found naturally in all vertebrates. It’s purpose is to supply energy to our muscles. Primarily, it is focused and stored in our skeletal muscle. Creatine is not a steroid, vitamin, mineral, hormone, or herb.

We primarily get creatine into our systems from fresh meat, like fish and beef. Vegetables do not contain creatine whatsoever. Many vegetarians looking to gain muscle resort to supplementing creatine in their diet.

Is It Safe?

There is still a lot of uncertainty around the safety of creatine. It seems obvious that the creatine we acquire from food is not an issue. What is the focus of study and concern is the intake of creatine via supplementation. Creatine supplementation has only been in mainstream use for about 15 years; in 1992 at the Barcelona Olympic games.

There simply is not enough data to support whether creatine supplementation is safe or not. No studies have conclusive results with short-term or long-term use of creatine supplements. Until such information is certain, it is up to the consumer to take on all risk. This is no different than eating artificial sweeteners; you must decide if it is worth taking without knowing all the facts.

Do know that no data has been collected showing that creatine is harmful as a supplement. No reports of toxicity have been found. That is the main reason bodybuilders use creatine daily. With no proven side effects, many people have decided to use creatine to build lean muscle and increase energy.

Why is It in My Fitness Drink or Other Supplement?

Creatine monohydrate is sometimes added to fitness drinks or other supplements as a way to increase your energy and production of lean muscle. It definitely does just that. Amazing results are usually seen with a consistent use of concentrated creatine.

When and How Should I Use Creatine Monohydrate?

You will likely see it added to fitness foods that are high in carbohydrates. It is known to work best when combined with a base of high carbs. A good idea is to mix the powder with a non-acidic juice. Grape juice is a common drink used to mix creatine monohydrate with. Do not let a creatine powder sit in a liquid for more than a few hours before consuming it. It will be wasted if it sits too long.

Many claim that the best time to ingest creatine supplements is about a half-hour before a workout. However, the benefits of creatine are noticeable regardless of when you take it.

Should I Supplement with Creatine?

That is a decision left entirely to the individual. The benefits of supplementing with creatine are tremendous. However, the unknown is always something to be concerned with. In the end, we all have to make the choice for ourselves and live with the results.

Good luck and good health!

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What Muscle Recovery Drink Should I Use?

on February 15th, 2009 by Matt

I actually get this question myself a lot. I am no expert! However, I have done quite a bit of research because I am extremely conscious of what goes into my body; knowingly and unknowingly.

The most important factor of any recovery drink, including P90X’s Recovery Drink, is the 4 to 1 ratio (4:1). 4 parts carbohydrates to 1 part protein taken within an hour of finishing your workout. That’s the magic ratio and the magic window of time you need to take it in. From that, there are so many possibilities. Do I use whey protein? Do I use soy protein or pea protein because I’m a vegan? Do I use sucrose, fructose, or a non-sugar based carbohydrate? Do I use something with creatine in it?

The last question above is a pretty common one; with regards to recovery drinks or otherwise. Is creatine important for muscle recovery, or should it be taken before a workout for best results? Creatine is an energy compound. It’s primarily found in the skeletal muscles and is naturally occurring in our bodies (more so in meat-eaters). It’s also something that gets extracted quicker when we are not working out much, or at all. Some experts say it is healthy and safe as a supplement. The supplement may help build muscle quicker than without. It may even help with certain types of muscle recovery. Other experts insist that if it were meant to be, our bodies would have ways to produce extra when needed. Therefore, these experts say you should not take supplemental creatine.

Honestly, I think glutamine is a better choice for muscle recovery than creatine. I have based this on my own research. However, I do not use either of these supplements myself. To be fair, I am also down with a Plyometric-based injury for the next 3–6 months.

If you decide to use any of these supplements, please research them until you are satisfied. Make your own decisions based on your findings and do not let non-medical friends sway you easily. Most of the stuff out there has not had long-term effects testing at this point. Also, be aware that the FDA does not regulate supplements, so just about anything goes.

Be smart. Try to see through the marketing hype. Always listen to your body. If your body reacts poorly to a new supplement, discontinue immediately. To help figure out which new supplement it is that you are reacting to, only introduce 1 new supplement at a time. Wait at least 2 weeks, preferably 4 weeks, before adding another new supplement to your diet.

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Changing Your Life Through Fitness

on July 13th, 2008 by Matt

Getting in shape and staying in shape seem to be very difficult for most of us. We have busy schedules and fitness does not seem to get its own place on our calendars. It’s an unfortunate side effect of modern life. Another side effect of this age is a sedentary lifestyle. We have physically stagnant jobs; we have remote controls; we hire people to mow our lawns.

The Plateau Effect

Hard work and effort are not even enough for satisfying results. We need to know how the body “thinks”. This is why I don’t like the word, “routine”. It’s the routine that is usually the problem. Many of you know what I mean. You get really pumped up about a workout routine that you’ve discovered or devised. You may even see some results. However, after a few weeks, you level out. That’s the Plateau Effect. The body gets used to the stress it is put under and it quickly evolves to the new pattern. Your weight loss and muscle gain level out.

Avoiding the Plateau Effect

OK, so our bodies reach a plateau after following a routine for a few weeks. If you think about it for a minute, the solution to that problem should come to you. Change it up! You need to trick your body so it doesn’t figure out what you’re doing to it. You cannot let your body adjust to a pattern. Muscle confusion is the answer. Stick with a routine for a few weeks, then switch things around. One last thing to remember; your diet is just as important as your workout. I’m not saying that you need to change your diet drastically every few weeks, but some change is very crucial. A lot of protein and hardly no carbohydrates to start does wonders. Then, you can slowly replace protein with carbohydrates every few weeks until you are eating more and more carbs. Remember, if you stop exercise with much intensity, cut back on the carbs again.

P90X and Muscle Confusion

P90X is a personal 90-day extreme workout and diet plan. Notice how I use the word “plan” instead of “routine”. Just when your body thinks it’s figured out the “routine”, things change and your muscles get too confused to adjust properly. As a result, you build muscle very fast. In case you didn’t know; muscle naturally burns fat faster than just about anything. P90X also lays out a diet plan for you that is essential to the whole process. I’m not using the word “diet” the way most people think of it. A lot of us think of a diet as a temporary change in our eating habits in order to lose weight. When I talk about your diet, I mean your eating lifestyle. It’s the food you consume every day over long periods of time. Sure, P90X changes your diet over the course of the 90-day period, but the key ingredients remain the same. The quality of food you eat is consistent. You just modify the quantity of certain categories of food (i.e. protein vs. carbs). There may be other workout plans out there that follow the golden rule of preventing the Plateau Effect and creating muscle confusion, but I am really impressed with P90X and the honesty it offers. Did I mention you do this workout at home with very little fiscal investment? Oh yeah; this is good stuff.

Getting Started

If you decide that P90X is right for you, but you’re not sure how to get started; buy the DVDs first. While they are being shipped to you, check out my post, “P90X: Getting Started“. The tips I discuss there will save you time and money. The best part is, you’ll be securing your fitness and health for decades to come.

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P90X: Getting Started

on July 13th, 2008 by Matt

So, you’ve decided that P90X is the workout and diet plan for you to achieve lasting fitness and health for the rest of your life. Excellent! You won’t regret making the commitment. Now that you’ve ordered the DVDs, you need to get ready for their arrival. You ordered the DVDs, right?

Equipment Needed

You will need some equipment. Don’t worry though; it’s not much and you may already have some things. Let’s start with the most important first.

Weights or Bands

You’ll need either dumbbells (free weights) or resistance bands. There are a ton of options for each, but there are some basic guidelines you should remember when choosing.

You can get simple free weights at many department stores as well as sporting good stores. I recommend getting single piece weights. You can buy them in sets, but if you get the interchangeable plate design dumbbells, it may end up slowing you down. However, there are newer options now that let you adjust the weight of each dumbbell. These are very cool, but usually cost more at this time. If you get the single piece dumbbells, make sure they are coated for a good grip (or use gloves). Look for polychloroprene (i.e. Neoprene), or any kind of rubber/vinyl, coating. Here are links to some affordable dumbbells of each type:

Resistance bands are very versatile tools for strength training also. Each band is rated at a certain resistance, but you can vary the amount of resistance depending on the distance from the handles you pull. This actually allows for a much broader range of resistance. One option that I appreciate are bands that can be interchanged with a set of detachable handles. There are several types of bands that you can purchase. I, personally, own the full set of bands sold by the creators of P90X. Once I figured out how to easily swap the higher resistance bands among the handles, I really grew to like these bands.

Pull/Chin-Up Bar

A good pull-up bar or chin-up bar is something that you will absolutely need for this program. Depending on the type of person you are, you will learn to love or hate pull-ups. That said, you want to get a bar that makes the whole process much easier on you. You can get one that stands free like a tower on your floor. These are usually adjustable in height. A cheaper alternative is a bar that installs in a doorway. Some of these require a sturdy doorway with trim that you set the bar onto. Others need brackets screwed into the studs of your doorway with the bar resting into the brackets (these usually telescope to the appropriate length). Below are links to a couple of each type.

Fitness Floor Mat

Another essential for your workout plan is a floor mat. You will be on the floor for an hour and thirty minutes of extreme yoga. You will be sweating through plyometrics (jump training) for about an hour. You will be stretching all your muscle groups for another hour. Thankfully, these exercises are on different days. However, you will need a floor mat that is thick enough for these activities.

Heart Rate Monitor

Several workouts in this plan are cardio-based: Plyometrics, Cardio X, and Kenpo X. In order to get the most out of these workouts, you should monitor your heart rate. It is important to keep your heart rate within an ideal range for burning fat. A good monitor will prompt you for your physical attributes and calculate the rest for you. After a proper setup, you can equip the monitor and it will beep when you are out of your range. This allows you to adjust your activity to get back into range.

Other Equipment

Some other equipment that you may get could improve your experience.

Most importantly, a way to monitor your fat loss is very nice to chart your progress. You can get a standard caliper or an electronic monitor. Some are built into weight scales, others are hand-held.

If you have wrist issues or want to get more range of motion out of your push-ups, you can purchase a pair of push-up stands. I have a bad wrist, and a set of push-up stands are great.

Lastly, yoga blocks are absolutely great for so many people. For me (and most guys), yoga blocks will help to perform the more advanced stretches which would otherwise not be possible. For the more flexible people out there, yoga blocks will help you stretch beyond normal means.

Supplements

I suppose it is possible to experience this workout plan without supplements. However, I really do not see how this would work. In order to meet your dietary needs, I sincerely recommend that you invest in supplements. You can get all of these items at GNC, Vitamin Shoppe, and other similar shops.

Vitamins

The foods we have available to us today are usually very short on the vitamins and minerals our bodies need. Then, if you take on any workout plan, let alone an extreme plan, you will really need the vitamins. Get a multi-vitamin for men or women. For the P90X program, consider getting a multi-vitamin that targets sports activities or athletes.

Protein

The first phase of P90X expects you to really put down the protein and lay off the carbs. It is really, really hard to eat enough protein via food. You’ll want to consider a protein powder supplement. I keep it simple. I consume a generic brand of whey protein that is chocolate-flavored. It actually tastes great mixed with just water (this has come a long way in the past 10 years). 1 scoop of this stuff is equivalent to 1 protein on the P90X diet plan. Be aware that whey protein contains eggs, so if you are a strict vegetarian, look for an alternative to whey. You can mix a protein drink as a snack in the middle of the day and get a full protein count toward your daily goal.

Recovery Drinks

After an extreme workout, you need to recover; and fast. There is an important 1-hour window, right after your workout, when you have the opportunity to help your muscles recover from the stress and strain beyond natural means. Consuming a recovery drink after such workouts, you will experience less soreness and will actually repair your muscle tears so much faster.

P90X has a recovery drink that I understand is great. However, my wife and I decided to find out the ingredients and find an alternative. The key to a recovery drink is the 4:1 ratio. That’s 4 parts carbohydrates to 1 part protein. If you want an alternative that is fairly affordable, I recommend Accelerade. You can find it at GNC and Vitamin Shoppe at a decent price. I believe GNC only has 2 of the flavors, while Vitamin Shoppe has all 6 or 7 flavors. You should take 2 scoops of Accelerade, but you may want to divide that up into 2 drinks unless you like it strong. This stuff tastes great and we always look forward to it after a workout.

Note: Accelerade (and most recovery drinks) use whey, which contains dairy. So, if you are strictly vegan, know this fact and read the labels to find something suitable for you.

Summary

It may seem overwhelming at first to get started on a high intensity workout. However, once you make a list of the things you need, it is not that bad at all. If you have to purchase everything listed here to get the most of your P90X workout plan, you can expect to spend the following amounts:

  • $150-$225 start-up costs for equipment
  • $35-$65 monthly costs for supplements

You will not regret commiting yourself to this workout plan. P90X definitely guides you to real results of fitness. I mean long-lasting fitness. My wife and I love the results we are getting. I expect to finish the program, take a small break, then start it all over again. Yeah, it’s that good!

Good luck!

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Our New Electric Mower

on June 28th, 2008 by Matt

We finally did it! We bought an electric mower.

Keep in mind, we did need a new mower. We are very aware of the fact that buying something “green” when you do not need to replace a product you already own does not pay off fiscally. In this case, our old gasoline mower is on its last wheel. My father-in-law has already repaired the thing several times (it’s something he really likes to do). In fact, he will be taking the old mower for parts on his next visit.

Did It Cost More than a Gasoline Mower?

Yes.

I compared the feature set of the new electric mower to the features of gasoline mowers until I found a functionally equivalent product that I would have bought were it not for the electric mower calling to me. The equivalent gasoline mower was about $400. I know that you can buy a mower for $150, but “you get what you pay for” resounds in my head. The old gasoline mower was originally purchased for $350 in 2001, so I feel confident that the $400 is an accurate price for a solid comparison. The new electric mower cost $474 (shipping was free).

Naturally, I felt compelled to calculate the return on investment (ROI) for the new mower. I sat down the other night with a spreadsheet open and began my research and calculations. The research involved finding out the tank size of the gasoline mower. I used our current mower for that and the amount of gasoline used to cut our yard. The funny thing is, you simply cannot easily find the tank size for a walk behind mower anywhere! We scoured the Internet for any reference and for any mower to no avail. I had to resort to my math background to estimate the tank size based on measurements and the shape of the tank.

Another very interesting bit of research involved finding out how much electricity is used to charge a battery. I know how to calculate kilowatt-hours from the rated wattage and amp-hours of a battery, etc., etc. However, I never thought about charging a battery…until now. I’ve been interested in getting a meter that sits between an item and a wall outlet, but we did not buy one just yet. Instead, I found an obscure post from an energy expert about how to estimate the amount used to charge a battery to capacity. He claims that you can multiply the rated watt-hours of the battery by a factor of 1.6 to arrive at the total watt-hours necessary to charge fully.

Note: When we actually purchase a meter, I’ll update my calculations and this post.

The Necessary Calculations

So, our battery’s watts * amp-hours = 360 Wh * 1.6 = 576 Wh to charge the battery to capacity. The tank volume of our gasoline mower * 0.5 (I use about 50% of the 0.80 gal tank to cut our yard) = 0.40 gal used per cut of our yard. Now, for the fun.

I have calculated the cost of gasoline and electricity on June 27, 2008. Gasoline was $3.9590/gal at the station we frequent, and electricity was about $0.1580/kWh. I also looked at my history of cutting grass here. I cut the grass once a week for about 25 weeks each year.

I am looking for the time it will take to catch up, fiscally, with the alternative purchase we could have made; a gasoline mower. The price difference of the two mowers was a flat $74. All I needed to do was to divide that difference by the difference in cost per cut of our yard.

Break-even Analysis

Here are the numbers for the break-even analysis.

Gasoline Mower Electric Mower
Cost per Cut (Jun 27, 2008) $1.5638 $0.0910
Weeks to Break Even n/a 50.24
Seasons/Years to Break Even n/a 2.01

Well, it looks like it will take about 2 years to break-even. That, of course, carries quite a few assumptions. The main unreasonable assumption is that the price of gasoline and electricity will remain the same as they are now for the next 2 years. Reasonable assumptions are as follows.

  • We would have purchased a new gasoline mower for around $400 had we not been interested in an electric mower.
  • The cost of maintenance on a gasoline mower is roughly equivalent to the cost of maintenance on an electric mower (e.g. replace the carburetor on the gas mower vs. replace the battery on the electric mower).

Conclusion

I am quite happy with our purchase of an electric mower instead of a gasoline mower. It is drastically lighter and easier to push. It is about 75% quieter than our old gasoline mower (I can actually listen to my iPod without having to deafen myself with the volume). I don’t inhale all those fumes that irritate my sinuses and increase my allergy symptoms.

Finally, I feel better that I am not contributing to the pollution statistics. Did you know that 5% of the nation’s pollution comes from traditional gasoline-powered mowers? In fact, they produce as much pollution in a single hour as a modern car driven 95 miles!

In future posts, I will expand upon these fiscal calculations in an attempt to achieve more accuracy.

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Polyphasic Sleep

on October 18th, 2005 by Matt

There has been a lot of discussion lately among certain circles about polyphasic sleep. It is a way of sleeping that differs from the “norm” by breaking up sleep into many phases, as opposed to one continuous sleep phase. There is not much official research into this practice by sleep researchers; it’s not their goal in research. However, there have been a few independent researchers of the technique that are not necessarily accredited in medicine or biology; thus, rendering their findings speculative and less than trusting.

On the other hand, there have been plenty of reports on the human sleep cycle. Many findings indicate that we sleep in intervals of 90 minutes. We simply repeat the 90 minute cycles throughout the night. Try it sometime. Make note of when you go to bed one night and when you awake. You should notice that, on average, that time is a multiple of 90 minutes. It may vary slightly based on how long it actually took you to fall asleep and whether or not you awoke during the night to go to the bathroom, etc.

There have been a couple of postings on digg.com lately on polyphasic sleep as well. Before you simply believe or disbelieve what you are reading, please make an effort to do some research of your own. For example, one of the posts on digg.com pointed out problems with polyphasic sleeping. However, the referenced definition of polyphasic sleep was one from Wikipedia. Wikipedia is a community-driven collection. Upon reading that definition, I learned that polyphasic sleep consisted of several short naps throughout the day in lengths of 20-45 minutes. How can that be!? The word “polyphasic” does not imply 20-45 minutes; it does not imply any time whatsoever. It simply means many phases. Of course, an article written about polyphasic sleep based on that definition may be negative. You would have to enter REM sleep almost immediately, to get anything out of 20-45 minutes!

My point is, be careful in your judgments when reading such articles on the Internet. This should apply to either side of the story. Personally, I trust sources like WebMD and Britannica more than unvalidated sources. Most research recommends that you should not interrupt REM sleep. And most research shows that we sleep in 90 minute cycles where REM isn’t achieved until after an hour. Therefore, it makes sense that 20-45 minutes may not be ideal for your naps. Maybe that is the problem with any studies that have reported poor findings for human health. Maybe they need to up the nap time to 90 minutes.

Polyphasic sleep is really not that far-fetched. Infants and many animals adhere to a polyphasic sleep pattern. If you don

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