Phosphates support many of our bodies’ functions, including energy production, cell stabilization, bone formation, and cellular communication. While there are many forms of phosphates, the form most used for supplementation is sodium phosphate.
Other names for Phosphorus
phosphates, any salt of phosphoric acid containing the radical PO4, phosphoric acid salts
Phosphates are found in milk and milk products as well as in fish, meat, and poultry.
Popup: Foods highest in Phosphorus
The Daily Value for Phosphorus is 1000 mg.
Phosphates are known for inhibiting exercise-induced lactic acid production in muscle tissue, allowing muscles to work harder and longer without the “burn” that limits athletic endurance. Both strength and endurance athletes use phosphates to enhance their workouts and stimulate muscle-building potential as well as to enhance the effects of creatine.
Deficiency of Phosphorus has been linked to:
Research indicates that Phosphorus may also be useful in the treatment of:
Phosphates, or the mineral form phosphorus, support many functions in our bodies, including energy production, cell stabilization, bone formation, and cellular communication. While there are many forms of phosphates, the form most used by athletes for supplementation is sodium phosphate.
It is believed that sodium phosphate is a buffering agent, meaning that within the cells, this substance inhibits lactic acid production. Many of us have heard the words “lactic acid” and know its build-up is undesirable, but a lot of people are confused as to why this phenomenon takes place and what we can do about it.
Well, lactic acid is a byproduct of an energy system in our bodies called glycolysis, which our bodies rely on when we don’t have enough ATP, the primary source for energy fuel used for the initial contraction of muscles. If our bodies have too much lactic acid, our muscles don’t function properly — essentially, they just stop because their functions are inhibited by the toxic buildup.
One form of phosphate that our bodies require is creatine phosphate (or phosphocreatine), which is the “storage form” of creatine in muscles. Creatine phosphate helps form ATP. When our bodies have more creatine phosphate, more ATP is created, and the result is lower levels of lactic acid in the muscle tissues, which means longer workouts without the burn, more reps, and enhanced endurance. One way to increase the creatine phosphate in our bodies is to supplement with sodium phosphate.
While we do get sodium phosphate from some foods, absorption and utilization are often inhibited by other substances, such as alcohol and antacids. As a hard-training athlete, you’re probably well aware of what lactic acid buildup feels like — that burning pain and the inability to force out that last rep or push through the last mile. By supplementing with phosphate, you may be able to delay that “feeling.” And if you can work harder, you can pretty much count on greater gains in the gym or on the field.
For endurance athletes, up to four grams daily of sodium phosphate in divided doses in the three to five days before an event is recommended. Strength and physique athletes can supplement with much lower amounts — about two grams.
Phosphate supplementation should be divided into four dosages daily and taken with meals.
The average intake of phosphorus in the American diet is between 800 and 1,500 mg daily.
Studies have shown that calcium phosphate is the least effective form.
Phosphates enhance the formation and utilization of creatine phosphate or phosphocreatine. For optimal health, phosphorus and calcium should be taken in a 1:1 ratio.
Oral phosphates are a mild laxative at very high doses.
Those with kidney disease, liver disease, heart failure, or high blood pressure should avoid adding phosphorus to their supplement regimen.
In the mineral form of phosphorus, toxicity is rare but can cause calcium deficiency.