Phosphorus for Sports & Fitness

Also known as: Phosphate

What is it?

Phosphorus is an essential mineral that is usually found in nature combined with oxygen as phosphate. Most of the phosphate in the human body is in bone, but phosphate-containing molecules (phospholipids) are also important components of cell membranes and lipoprotein particles, such as HDL and LDL (“good” and “bad” cholesterols, respectively). Small amounts of phosphate play important roles in numerous biochemical reactions throughout the body.

Where is it found?

Phosphorus is highest in protein-rich foods and cereal grains. In addition, phosphorus additives are used in many fizzy drinks and packaged foods. Phosphorus is not often present in supplements except for certain calcium supplements, such as bone meal.

Why do athletes use it?*

Some athletes say that phosphorus

helps improve endurance.

What do the advocates say?*

Phosphate is an important component of the high-energy compounds essential for muscle function, as well as compounds that participate in oxygen delivery to muscle. Phosphates can also act as acid neutralizers, which might have effects on fatigue. Some studies have shown that phosphate supplementation improves endurance performance, but others have not.

How much is usually taken by athletes?

The use of alkalinising agents, such as sodium bicarbonate, sodium citrate, and phosphate salts (potassium phosphate, sodium acid phosphate, and tribasic sodium phosphate) to enhance athletic performance is designed to neutralize the acids produced during exercise that may interfere with energy production or muscle contraction.¹ Some double-blind studies, though not all, have found that sodium bicarbonate or sodium citrate typically improves exercise performance for events lasting either 1 to10 minutes or 30 to 60 minutes.² ³ ⁴ ⁵ ⁶ ⁷ ⁸ ⁹ ¹⁰ The amounts used are 115 to 180 mg of sodium bicarbonate or 135 to 225 mg of sodium citrate per pound of body weight. These amounts are dissolved in at least two cups of fluid and are taken either as a single ingestion at least one hour before exercise or divided into smaller amounts and taken over a few hours before exercise. Performance during periods of less than one minute or between 10 and 30 minutes is not improved by taking alkalinising agents.¹¹ ¹² ¹³ ¹⁴ ¹⁵ Sodium citrate may be preferable to sodium bicarbonate because it causes less gastro-intestinal upset.¹⁶ Another alkalinising agent, phosphate salts, has been investigated primarily as an endurance performance enhancer, with very inconsistent results.¹⁷ ¹⁸

Are there any side effects or interactions?

People with severe kidney disease must avoid excessive phosphorus. High phosphorus intake may impair absorption of iron, copper, and zinc.¹⁹ Based primarily on animal studies, some authorities have suggested that excess intake of phosphate is hazardous to normal calcium and bone metabolism,²⁰ but this idea has been challenged.²¹ Phosphoric acid–containing fizzy drinks have been implicated in elevated kidney stone risk,²² ²³ but not all studies have found this relationship.²⁴

Ingestion of excessive amounts of aluminium-containing antacids (such as Di-Gel®, Riopan®, Maalox®, or Mylanta®) can cause phosphorus deficiency.

Are there any drug interactions?
Certain medicines may interact with phosphorus. Refer to drug interactions for a list of those medicines.

Resources

See a list of books, periodicals, and other resources for this and related topics.

*Athletes and fitness advocates may claim benefits for phosphorus based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on phosphorus. For more complete and detailed information, including references and safety information, see Phosphorus as a nutritional supplement.

References

1. Horswill CA. Effects of bicarbonate, citrate, and phosphate loading on performance. Int J Sport Nutr 1995;5:S111–9 [review].

2. Linderman JK, Gosselink KL. The effects of sodium bicarbonate ingestion on exercise performance. Sports Med 1994;18:75–80 [review].

3. Stephens TJ, McKenna MJ, Canny BJ, et al. Effect of sodium bicarbonate on muscle metabolism during intense endurance cycling. Med Sci Sports Exerc 2002;34:614–21.

4. Shave R, Whyte G, Siemann A, Doggart L. The effects of sodium citrate ingestion on 3,000-meter time-trial performance. J Strength Cond Res 2001;15:230–4.

5. Schabort EJ, Wilson G, Noakes TD. Dose-related elevations in venous pH with citrate ingestion do not alter 40-km cycling time-trial performance. Eur J Appl Physiol 2000;83:320–7.

6. McNaughton L, Dalton B, Palmer G. Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h duration. Eur J Appl Physiol Occup Physiol 1999;80:64–9.

7. Potteiger JA, Webster MJ, Nickel GL, et al. The effects of buffer ingestion on metabolic factors related to distance running performance. Eur J Appl Physiol Occup Physiol 1996;72:365–71.

8. Potteiger JA, Nickel GL, Webster MJ, et al. Sodium citrate ingestion enhances 30 km cycling performance. Int J Sports Med 1996;17:7–11.

9. Tiryaki GR, Atterbom HA. The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained females. J Sports Med Phys Fitness 1995;35:194–8.

10. Horswill CA. Effects of bicarbonate, citrate, and phosphate loading on performance. Int J Sport Nutr 1995;5:S111–9 [review].

11. Van Someren K, Fulcher K, McCarthy J, et al. An investigation into the effects of sodium citrate ingestion on high-intensity exercise performance. Int J Sport Nutr 1998;8:356–63.

12. Cox G, Jenkins DG. The physiological and ventilatory responses to repeated 60 s sprints following sodium citrate ingestion. J Sports Sci 1994;12:469–75.

13. McNaughton L, Cedaro R. Sodium citrate ingestion and its effects on maximal anaerobic exercise of different durations. Eur J Appl Physiol 1992;64:36–41.

14. Potteiger JA, Webster MJ, Nickel GL, et al. The effects of buffer ingestion on metabolic factors related to distance running performance. Eur J Appl Physiol 1996;72:365–71.

15. Tiryaki GR, Atterbom HA. The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained females. J Sports Med Phys Fitness 1995;35:194–8.

16. McNaughton LR. Sodium citrate and anaerobic performance: implications of dosage. Eur J Appl Physiol 1990;61:392–7.

17. Galloway SD, Tremblay MS, Sexsmith JR, et al. The effects of acute phosphate supplementation in subjects of different aerobic fitness levels. Eur J Appl Physiol 1996;72:224–30.

18. Williams MH. Ergogenic and ergolytic substances. Med Sci Sports Exer 1992;24:S344–8 [review].

19. Bour NJS, Soullier BA, Zemel MB. Effect of level and form of phosphorus and level of calcium intake on zinc, iron, and copper bioavailability in man. Nutr Res 1984;4:371–9.

20. Calvo MS, Park YK. Changing phosphorus content of the U.S. diet: potential for adverse effects on bone. J Nutr 1996;126:1168S–80S [review].

21. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D and fluoride. Washington, DC: National Academy Press, 1997, 181–6 [review].

22. Shuster J, Jenkins A, Logan C, et al. Soft drink consumption and urinary stone recurrence: a randomized prevention trial. J Clin Epidemiol 1992;45:911–6.

23. Rodgers A. Effect of cola consumption on urinary biochemical and physicochemical risk factors associated with calcium oxalate urolithiasis. Urol Res 1999;27:77–81.

24. Curhan GC, Willett WC, Rimm EB, et al. Prospective study of beverage use and the risk of kidney stones. Am J Epidemiol 1996;143:240–7.

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The information presented in Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires September 2008.

2007-09-01

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