Fabulous phosphorus

Phosphorus is a mineral with many uses.  It combines with calcium to form hydroxapatite and calcium phosphate for bone and tooth rigidity, it combines with lipids to form phospholipids for cell membrane integrity, and it activates and deactivates enzymes through phosphorylation (Fink et al, 2008). 

The recommended daily allowance (RDA) for phosphorus is 700mg/day, and deficiency is rare in the United States.  However, it is possible.  Symptoms of phosphorus deficiency are bone malformation, muscle weakness, and bone pain (Fink et al, 2008).  It is more likely someone would become close to the upper limit (UL) for phosphorus (4,000mg/day) and show signs of toxicity.  Signs of phosphorus toxicity are increased risk of osteoporosus and altered calcium metabolism (Fink et al, 2008).  Good food sources for phosphorus are meat, fish, eggs, dairy, nuts, cereals, and legumes. 

Phosphorus is important for athletes because it is a component of ATP and CP.  Creatine phosphate (CP) is the immediate form of energy in quick, explosive movements (Fink et al, 2008).  Phosphorus also buffers the acidic end products of energy metabolism during endurance activities and prepares glucose to proceed through glycolysis (Fink et al, 2008).  However, there is not enough evidence that athletes need to take phosphorus supplements if they are eating a healthy, well-rounded diet.  

If you are considering a supplement, check with your doctor or nutritionist for the amounts and types; not all supplements are created equal.  In short, if you eat your animal products, nuts, cereals, and beans, there will be no need to add a supplement to your diet.

Fink, Heather; Burgoon, Lisa; Mikesky, Alan (2008) Practical Application in Sports Nutrition.  Jones and Bartlett.