Sodium phosphate

Endurance and stamina are important aspects of training and bodybuilding and can help improve muscle definition. One of the often overlooked, yet effective performance enhancing supplements to consider is sodium phosphate.

What is sodium phosphate?

Sodium phosphate is the collective term for a group of compounds in which a sodium atom is bonded to phosphate groups. Sodium phosphate can be used for so-called phosphate loading, which can provide a performance boost for endurance training and extended training sessions with weights. In addition, sodium phosphate can be used as a fat loss aid due to its potential thermogenic properties.

Where does sodium phosphate come from?

Sodiumphosphate is commonly used as a preservative in meat products such as canned sausage. However, it is also found in other foods such as cakes and even drinks, where it is also used as a preservative.

Benefits of sodium phosphate

Sodium phosphate for increased stamina

The intake of sodium phosphate increases the concentration of 2,3-diphosphoglycerate within the red blood cells. According to studies, this is able to increase the ability of blood cells to transport oxygen to the muscles. Oxygen supply to the muscles is not only important during low repetition training, but is also essential for endurance training and high repetition training. Sodium phosphate could therefore increase performance during these activities.

This supplement is therefore a valuable addition for endurance athletes and anyone who needs good stamina. As a result, research in this area is primarily focused on cyclists and runners. Interestingly, most of the scientific research on sodium phosphate was carried out during the early 1990s and very few studies can be found after that. Regardless, there have been numerous publications in the past praising this supplement for its ability to increase oxygen uptake and the resulting improved performance in endurance athletes. A dose of one gram taken four times a day for a period of 3 to 6 days appears to be effective in boosting phosphate loading and performance, according to one study. There is also evidence that sodium phosphate supplementation may be able to reduce lactic acid production, which could promote recovery.

Sodium phosphate to support fat loss

It has been reported that sodium phosphate was able to increase resting metabolic rate in subjects by up to 7% more than a placebo. Furthermore, the increase in resting metabolic rate was not accompanied by a reduction in testosterone or growth hormone levels. This potential thermogenic effect of sodium phosphate could be particularly effective in conjunction with the performance-enhancing effect in increasing exercise capacity. As a result, sodium phosphate could be useful for bodybuilders. It could be a valuable tool during definition and fat loss phases.

Side effects

A small number of users report stomach problems, vomiting, diarrhea, bloating, cramping and flatulence caused by sodium phosphate. In even rarer cases, allergic reactions to sodium phosphate may occur.

Recommended dosage

The dosage of sodium phosphate can be between 700 milligrams and 4 grams per day. Larger doses should be divided into several individual doses of around one gram, which should be taken throughout the day.

Sodium phosphate supplements

There are very few supplements that contain sodium phosphate as the sole ingredient. However, sodium phosphate can be found in some creatine supplements and pre-workout supplements. As a loading phase is often carried out with creatine, a product containing both sodium phosphate and creatine can ensure that you load with both substances at the same time. After the loading phase, creatine and sodium phosphate can work together synergistically to increase strength and endurance.

Combinations with other supplements

Sodiumphosphate can be combined with pre-workout supplements and active ingredients such as caffeine. Supplements such as creatine can complement the benefits achieved by sodium phosphate.

References

1. Cade et al (1984), Effects of phosphate loading on 2,3-diphosphoglycerate and maximal oxygen uptake. Med Sci Sports Exerc, 16: 263-268
2. Keider et al (1990), Effects of phosphate loading on oxygen uptake, ventilatory anaerobic threshold, and run performance. Med Sci Sports Exerc, 22: 250-256
3. Keider et al (1992), Effects of phosphate loading on metabolic and myocardial responses to maximal and endurance exercise. Int J Sport Nutr, 2: 20-47
4. Nazar et al (1996), Phosphate supplementation prevents a decrease of triiodothyronine and increases resting metabolic rate during low energy diet. J Physiol Pharmacol, 47: 373-83