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Phosphate loading
Has anyone ever tried this?
Phosphate (phosphate loading)
Fatigue is related to a decline in muscle pH, which inhibits aerobic and anaerobic energy production. Scientists have theorized that buffering metabolic acids might enhance endurance. The main buffers used by the body are bicarbonate and phosphate salts. These buffers also help maintain hydration.
Phosphate taken at dosages of 0.3 g.kg-1 may improve interval sprinting speed and prolonged endurance. 19 For a 150-pound athlete, this is 20 - 60 grams. Since these dosages can cause nausea, athletes are wise to try experiment with it in training before using it in competition.
Six trained triatheletes participated in a double blind study to evaluate the effects of phosphate loading on performance. They ingested either 4 grams per day of sodium phosphate in four divided doses or placebo for 3 days before performing both maximal cycling tests and a 40-km time trial. They continued the dosages an extra day and redid tests to evaluate recovery. All tests were repeated after a 17-day washout period. Phosphate enhanced cycling endurance and raised aerobic threshold (maximum level of intensity at metabolic efficiency). 20
Considering the low cost of sodium phosphate solution, its lack of side effects and proven efficacy, it is a worthwhile ergogenic for endurance.
Has anyone ever tried this?
Phosphate (phosphate loading)
Fatigue is related to a decline in muscle pH, which inhibits aerobic and anaerobic energy production. Scientists have theorized that buffering metabolic acids might enhance endurance. The main buffers used by the body are bicarbonate and phosphate salts. These buffers also help maintain hydration.
Phosphate taken at dosages of 0.3 g.kg-1 may improve interval sprinting speed and prolonged endurance. 19 For a 150-pound athlete, this is 20 - 60 grams. Since these dosages can cause nausea, athletes are wise to try experiment with it in training before using it in competition.
Six trained triatheletes participated in a double blind study to evaluate the effects of phosphate loading on performance. They ingested either 4 grams per day of sodium phosphate in four divided doses or placebo for 3 days before performing both maximal cycling tests and a 40-km time trial. They continued the dosages an extra day and redid tests to evaluate recovery. All tests were repeated after a 17-day washout period. Phosphate enhanced cycling endurance and raised aerobic threshold (maximum level of intensity at metabolic efficiency). 20
Considering the low cost of sodium phosphate solution, its lack of side effects and proven efficacy, it is a worthwhile ergogenic for endurance.
