Phosphorus and Sports Nutrition

Phosphorus is directly linked to exercise metabolism because it produces high energy molecules like ATP (Adenosine Triphosphate) and Creatine Phosphate. There are large amounts of phosphorus in your body and it works in conjunction with Calcium. That's why it's important to keep calcium and phosphorus intakes as close as possible to a 1:1 ration. An imbalance can create a potential nutrition problem. Studies have shown that phosphorus supplementation can decrease blood lactic acid levels during exercise. Find more sports nutrition related topics at nutrition main.

Description

  • Phosphorus is an essential mineral that is required by every cell in the body for normal function.
  • Both, calcium and phosphorus are important to keep your teeth and bones healthy.
  • Phosphorus supplementation can decrease blood lactic acid levels during exercise.
  • The majority of the phosphorus in the body is found as phosphate (PO4).
  • About 85% of the body's phosphorus is found in bones.

Foods: Phosphorus and Sports Nutrition

  • Yogurt
  • Milk
  • Sardines
  • Spinach
  • Corn
  • Nuts
  • Cheese
  • Oatmeal
  • Asparagus
  • Dried Beans
  • Sweet Potato

Advice: Phosphorus and Sports Nutrition

  • Keep calcium and phosphorus intakes as close as possible to a 1:1 ration.
  • A phosphorus overdose worse then deficiency.
  • A phosphorus overdose can lead to kidney damage.
    Here are the upper limits for oral phosphorus intake:
    • 19 to 70 years: 4.0 grams (4000 milligrams) of phosphorus/day
    • Over 70 years: 3.0 grams (3000 milligrams) of phosphorus/day
  • Lower limits:
    • 19 to 50 years: 700 milligrams (mg) phosphorus/day
    • Over 51 years: 580 mg phosphorus/day
  • High phosphorus levels cause blood calcium levels to drop. A message is sent to the bones (by a hormone) telling them to release calcium and bind the phosphorus. Bones become brittle due to the loss of the calcium.
  • Foods rich in protein are usually also high in phosphorus.