While we do get sodium phosphate from some foods, absorption and utilization are often inhibited by other substances, such as alcohol and antacids. As a hard-training athlete, you're probably well aware of what lactic acid buildup feels like — that burning pain and the inability to force out that last rep or push through the last mile. By supplementing with phosphate, you may be able to delay that "feeling." And if you can work harder, you can pretty much count on greater gains in the gym or on the field.
NOTES ON USAGE
For endurance athletes, up to four grams daily of sodium phosphate in divided doses in the three to five days before an event is recommended. Strength and physique athletes can supplement with much lower amounts — about two grams.
Phosphate supplementation should be divided into four dosages daily and taken with meals.
The average intake of phosphorus in the American diet is between 800 and 1,500 mg daily.
Studies have shown that calcium phosphate is the least effective form.
Synergists of Phosphorus
Phosphates enhance the formation and utilization of creatine phosphate or phosphocreatine. For optimal health, phosphorus and calcium should be taken in a 1:1 ratio.
Safety of Phosphorus
Oral phosphates are a mild laxative at very high doses.
Those with kidney disease, liver disease, heart failure, or high blood pressure should avoid adding phosphorus to their supplement regimen.
Toxicity of Phosphorus
In the mineral form of phosphorus, toxicity is rare but can cause calcium deficiency.
Bans and restrictions
Foods high in phosphate
Egg yolks ,Milk ,Nuts ,Wheat
Soybeans and their by-products ,Peas ,Beans ,Lentils
Corn,Mushrooms,Oats , Cocoa
beans (chocolate),Sweet breads - liver, brains, kidneys