It has been widely discussed that increasing the level of phosphorous in one’s bodies, by adding sodium phosphate (“Phosphate Loading”) to one’s diet, there will be an improvement in cardiovascular and metabolic function.
Phosphate loading has been said to increase the availability of phosphate for processes such as phosphorylation and phosphocreatine synthesis, this means the body would produce more energy more efficiently. Phosphate loading also increases the synthesis of 2,3-diphosphoglycerate (2,3-DPG), which aids the release of oxygen from red blood cells, this allows for greater use of oxygen in active muscles.
Very few studies have been done on phosphate loading, and the studies that have been done show mixed results. Several studies had shown an improvement in VO2 max of around 10 % and a greater time to exhaustion in exercise, whilst other studies showed no improvements.
The recommended usage of phosphate loading is 4 g of sodium, calcium and/or potassium phosphate daily suggested by David Tolson. There are no known risks related to phosphate, but this may be due to the limited research that has been done on the substance.
Phosphate loading has the ability to improve your cardiovascular response to exercise and endurance performance. This could be beneficial in sports such as cycling, adventure racing, marathon running and swimming.
So try it in training and see if it works for you.
Daniel (Sport Scientist)
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