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Phosphate requirements

Phosphate continued


NOTES ON USAGE

Amount
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.
Timing
Phosphate supplementation should be divided into four dosages daily and taken with meals.
Notes
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
None reported.

Foods high in phosphate

Egg yolks,Milk,Nuts,Wheat germ
Soybeans and their by-products,Peas,Beans,Lentils
Corn,Mushrooms,Oats, Cocoa beans (chocolate),Sweet breads - liver, brains, kidneys

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Symptoms low phosphate

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    High phosphate foods

  1. Chicken and Turkey
  2. Organ Meats
  3. Seafood
  4. Dairy
  5. Sunflower and Pumpkin Seeds
  6. Nuts
  7. Whole Grain

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