Sodium Phosphate Summary:
- Sodium phosphate is a salt that contains high levels of phosphorus and other minerals like magnesium and potassium.
- It is found in foods like milk and cheese but does not contain enough to provide endurance benefits. This is why supplementation is necessary.
- It is effective at increasing aerobic capacity and time to exhaustion in endurance athletes.
- A typical dose is 3-5 grams a day for 3-6 days before an endurance event.
- Sodium phosphate pairs well with beta-alanine, creatine, and caffeine.
- Side effects are rare but may include GI distress and nausea.
Sodium phosphate is a supplement that you probably have never heard of, but it can actually be an incredible endurance booster.
Sodium phosphate has been found to increase the length of time athletes are able to exercise and improve athletic performance in general.
Sodium phosphate works by increasing aerobic capacity and time to exhaustion.
This blog post will discuss how sodium phosphate works, its benefits for athletes, and some other health benefits of this little-known supplement!
WHAT IS IT?
Sodium phosphate is commonly used as a preservative for meats and other foods. It is a salt that contains high levels of phosphorus and small amounts of sodium, calcium, magnesium, potassium, and silicon.
WHAT FOODS IS IT FOUND IN?
Sodium phosphate is found in many foods such as milk, cheese, and breads. However, food does not contain enough sodium phosphate to improve athletic performance. This is why supplementation is necessary.
SODIUM PHOSPHATE VS. SODIUM BICARBONATE
Sodium phosphate is different from sodium bicarbonate because it has the same ionic charge as phosphoric acid, and works in a similar way to increase aerobic capacity.
Also, sodium phosphate typically does not cause GI distress like sodium bicarbonate can during the loading phase.
THE BENEFITS FOR ENDURANCE ATHLETES
Sodium Phosphate can help athletes in multiple ways:
- It can make them better at key activities such as racing, intervals, and sprinting.
- Sodium phosphate can also help muscle acidity during intense exercise.
- It may help with cramping and muscle pain during racing and workouts.
- It increases aerobic capacity by increasing the oxygen available to muscles during exercise.
- Sodium phosphate increases time to exhaustion for endurance exercises like cycling or running.
- Sodium phosphates reduce muscle tissue breakdown which would be important if you're an athlete who does not get enough rest between workouts.
Not only is sodium phosphate great for boosting your performance, but it can also help prevent injury.
Sodium phosphates helps clear the accumulation of metabolic waste from injured muscles by increasing blood flow.
SOME OTHER HEALTH BENEFITS
- Sodium phosphate helps maintain bone integrity.
- Sodium phosphate decreases urinary tract infections.
- Sodium phosphate can help boost your metabolism.
Conclusion: The benefits of sodium phosphate are impressive! This novel supplement could change everything about how we train and compete.
RESEARCH ON SODIUM PHOSPHATE
Click on the links below to take a deep dive into the research on sodium phosphate and how it can benefit endurance athletes.
Sodium phosphate loading improves laboratory cycling time-trial performance in trained cyclists
Effects of phosphate loading on metabolic and myocardial responses to maximal and endurance exercise
Effects of sodium phosphate loading on aerobic power and capacity in off road cyclists.
Effects of phosphate loading on oxygen uptake, ventilatory anaerobic threshold, and run performance
WHO SHOULD TAKE SODIUM PHOSPHATE?
Sodium phosphate will work well for anyone in need of a boost when it comes to their endurance levels or recovery time after workouts. If you're someone who is aiming at increasing how long you can run without stopping then sodium phosphate may be perfect for you - whether that's as an individual fitness goal or if you're competing against other athletes!
Athletes who are training every day like runners and cyclists should take sodium phosphate due to its ability to enhance aerobic capacity.
DOSAGE
Take 3-5 grams a day for 3-6 days before an endurance event.
WHAT OTHER SUPPLEMENTS SHOULD I COMBINE WITH SODIUM PHOSPHATE?
If you are taking sodium phosphate for endurance purposes, then it is recommended that you also take a carbohydrate-based supplement.
Sodium phosphate can be taken with citric acid or phosphoric acid to increase the body's ability to replenish glycogen stores after exercising because it helps stimulate gastric emptying and glucose absorption into muscle cells.
Other supplements that create a beneficial synergy with sodium phosphate are:
- Beta-Alanine
- Creatine
- Caffeine
- Taurine
- ATP
POSSIBLE SIDE EFFECTS
Sodium phosphates can cause allergic reactions, but they are rare. It might also cause mild digestive problems such as gas or diarrhea. Occasionally sodium phosphate could affect blood pressure levels and interfere with various medications.
Start with a lower dose in the beginning and work your way up to 5 grams a day. This should help mitigate or completely eliminate the unwanted side effects.
THE BOTTOM LINE
Sodium phosphate is a type of supplement designed to increase endurance. It has been shown to improve lung capacity which results in better breathing rates during exercise and more oxygen intake. It may not seem like much but it can make all the difference when training for an event that lasts over 30 minutes.
About The Author:
Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of EndurElite. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.
References:
- Folland, J. P., Stern, R., & Brickley, G. (2008). Sodium phosphate loading improves laboratory cycling time-trial performance in trained cyclists. Journal of Science and Medicine in Sport, 11(5), 464-468.
- Kreider, R. B., Miller, G. W., Schenck, D., Cortes, C. W., Miriel, V., Somma, C. T., ... & Hill, D. (1992). Effects of phosphate loading on metabolic and myocardial responses to maximal and endurance exercise. International Journal of Sport Nutrition, 2(1), 20-47.
- Czuba, M., Zaj?c, A., Poprzecki, S., & Cholewa, J. (2008). [The influence of sodium phosphate supplementation on VO2max, serum 2, 3-diphosphoglycerate level and heart rate in off-road cyclists](The influence of sodium phosphate supplementation on VO2max, serum 2, 3-diphosphoglycerate level and heart rate in off-road cyclists. Journal of Human Kinetics). Journal of Human Kinetics, 19, 149-164.
- Czuba, M., Zajac, A., Poprzecki, S., Cholewa, J., & Woska, S. (2009). Effects of sodium phosphate loading on aerobic power and capacity in off road cyclists. Journal of Sports Science & Medicine, 8(4), 591.
- Kreider, R. B., Miller, G. W., Williams, M. H., Somma, C. T., & Nasser, T. A. (1990). Effects of phosphate loading on oxygen uptake, ventilatory anaerobic threshold, and run performance. Medicine and Science in Sports and Exercise, 22(2), 250-256.
