Sodium Phosphate

[RoadRaven]

Forn & Fitness Q & A page (May 2005)
http://www.cyclingnews.com/fitness/?...5/letters05-09

Sodium phosphate
Hey,
Any thoughts about sodium phosphate loading prior to a few races per season? Joe Friel has a bit on it in the Cyclist's Training Bible and it's sold as 'Race Day Boost' by e-caps.com. I recently tried it, but it's hard to know if it really made any difference. I've read some of the research and it seems pretty equivocal, but I wondered if you had any thoughts.
Steve Smith
Steve,
I have no idea where JF's loading regimen originates from as there is no research to substantiate his loading protocol (which, if I recall correctly, uses a very low dose every day). Although at first it appears that phosphate loading is equivocal, it appears that many or all of the studies that used tribasic sodium phosphate showed a significant ergogenic effect. Currently, we are unable to explain why it is only this phosphate that appears to work. In our study (Folland, Stern & Brickley, 2001, A, CJAP) (see http://cyclecoach.com/articles?artic...hates&ext=.htm) we found an ~8% increase in power output compared to a control and placebo trial.
We used 4 x 1g/day for six days. This led to a reduction in time during a 10-mile TT of ~ 40-secs. Currently, no one has determined the exact mechanism which improves performance via phosphate loading (although there are a couple of hypothesis) and it hasn't definitely been determined that it always works.
It's important to note that phosphate loading isn't for everyone, and in some people it can cause instantaneous vomiting or diarrhoea. With this in mind, and with all new supplements and sports drinks etc you should always try these out in training first and not directly prior to, or during a race. It is strictly recommended that phosphate is not taken on a regular basis. Some research suggests that it may cause calcium to be leached from the bones if consumed regularly. Current advice is to not take it more than four times per year.

[RoadRaven]

Comments from CyclingForums archive
http://www.cyclingforums.com/archive...p/t-21498.html

Duckwash said: sodium phosphate and sodium bicarb loading are both legal and work by buffering the lactic acid produced in your muscles

if you plan on using sodium phosphate make sure you try it out a few weeks before an event because from memory you need fairly big doses and it might upset your stomach

as for supply you can get it from some sports shops or look ub a lab supply place and buy analytical grade (might be pricey tho)


Zaskar said: Here is more info on it, i just ordered some for a mountain TT i have this month. i want to knock off 1 min 15 secounds off my time i hope this helps!


RACE DAY BOOST contains one of the most potent legal ergogenics available for competition. In the most extensive study to date on the key ingredient in RACE DAY BOOST, subjects in a 40K time trial netted a whopping 8% improvement in performance time! The simple formula belies its profound effectiveness, supplying your body with what it needs to increase cellular energy production and buffer performance-robbing lactic acid. When one of your most important races of the season is four days away, a loading dose of RACE DAY BOOST can make a remarkably noticeable difference in your race performance.

Gooders said: when you buy it a fact sheet is provided on loading.

from what I've read you can only use 3-4 times per year due to the potenial adverse affect calcium depletion caused by sodium phosphate. Might be beneficial to take a low dose mineral supplement during loading.

Also I've found it did give me the trots the first time I used it. Since I now load over two weeks. The first week slowly introduce the phosphate - 1g x 1, then a days break, then 1g x 2, then a days break....etc until you are 1g x 4. Then load for 4 days.....some can tolerate it better than others though.

hope this helps.

Ric_stern said: I've read positive results about using a one off Sodium Citrate loading:

Oopik et al. (2003) a 5km run 30" faster (2.5%) in runners completing the task in 19-mins.

Potteiger et al. (1996) a 30km time trial was 103" faster (2.89%) in cyclists completing it in approx 59mins.

McNaughton (1990) a 1-minute sprint had Peak power up 215w (20%) an total work up 8.5KJ (23%).


Have you experience using this as an ergogenic aid and can it be combined with Sodium Phosphate.....or not really worth considering.

thanks

i have no experience with citrate loading

ric

[RoadRaven]

And the last of these four eExcerpts - this is the oldest and is from 2000 and written by Joe Friel himself...

ETips Newsletter, Vol3 No7 July 2000
http://www.ultrafit.com/newsletter/july00.html


How to Load with Sodium Phosphate
Q: I was thinking of trying sodium phosphate, as you suggest in your book. But after buying some Twinlabs Phos Fuel I noticed that the bottle suggests loading for three days with four grams per day instead of your 19-day procedure. Today is the 19th day out from the first of two races that I would like to peak for. So I was just wondering about the discrepancy between your loading plan and Twin Lab's. - J.A.
A: I'd suggest not using sodium phosphate if the race you're talking about is an A-priority. It should be tried in training or before a C-priority race first. It could be that you don't handle it very well and this might lead to a poor race. When it comes to tolerance of dietary supplements there is a lot of individual variance. In regards to how to use it, I've found that many athletes have upset stomachs when using sodium phosphate so that's why I recommended the longer loading period in my book. If it doesn't cause an upset stomach then the shorter loading period as described on the label is fine. But you need to discover this in training early in the season. - Joe Friel

[RoadRaven]

whoops... meant to add...

BikingMom... I have checked with 3 chemists, the health shop and a doctor.

Doctor hadn't heard of it, chemists hadn't heard of it, health shop had a little info and was interested as she has a few cyclists through so I photocopied Joe Friel's bits for her and have said I will go in after race and let her know how/if it worked.

I am going to email a couple of the health fitness lecturers at work today, and see if they have heard of it and what they think...

[snapdragen]

I copied your question over to RBR, here's what the guys say:

http://forums.roadbikereview.com/showthread.php?t=73512

[RoadRaven]

Thanks Snap... I went and had a look, quite a range of thoughts there - from "total cr*p" to "give it a go". I'll keep an eye on it and see if anything else is said. Can you say thanks to everyone for there input?

BikingMom - I did mean they hadn't heard of it as a sports performance enhancer. LOL - your post made me smile! Some people think this country is backward cause we're so little and far away... but trust me, our chemists have heard of NaPO4!!!

Knotted, you're right. For a long time lactic acid (LA) was touted as an ogre, a demon, a menace. However, more recent studies have shown that lactic acid actually does help - but, your muscles reach a point when they can only utilise so much LA and then it becomes a burden.
So the trick is to increase your LT so you can use the LA for longer.

So my current training involves some rides where I work at or above my LT and this helps my body to get used to working there and to tolerate the LT for longer.

In April, my LT was measured in a sports science clinic at 152bpm.
In May, after specific training it was remeasured again, this time at 156bpm.

I was supposed to get it measured again in August, but the machine broke and the parts come from the USA and they are still waiting on them.
I am guessing that my LT (based on TTs I have done) is sitting at about 162bpm now.
With a max HR of 184bpm, training can lift my LT even further.

The Sodium Phosphate is supposed to enhance the muscles performance which effectively lifts there ability to perform above the LT. In a TT you sit at or just above your LT for the whole race. Anything to help - even if i don't go faster but have less pain cause the muscles aren't working as hard - well that would be a bonus too.

[Trekhawk]

Some people think this country is backward cause we're so little and far away

LOL - lets just keep it that way...dont want the world to know what a great and beautiful country yours is or I will have to fight the crowds when I drop over on holidays from Aust.

Good luck and let us know how it all works out for you.

Trek-I HATE CROWDS-hawk

[RoadRaven]

Hey there Matagi - trust those references above are useful - I have still been unable to find anything more recent...



Well... tomorrow is D-Day - I am going to try this stuff out, I'll come back and give you a report on whether I think it helped or not. I have decided I see it as no worse than using caffeine which is an introduced substance to our bodies - both sodium and phosphate are found in our bodies naturally and all I am doing is increasing those levels for short term.

I see it as similar to taking extra calcium, or creatine, or iron, or phosphorous, or myriad other bits found in supplements or in the "gu" you take to help you during a race or a long ride - they all boost performance and endurance and fitness. I take none of these except calcium occasionally and caffiene as part of a day to day "addiction". I use gu on rides of over 2 hours duration - none of my rides are long enough to warrent their use. I am not taking this supplement (NaPO4) lightly, and do not take even vitimins on a regular basis - so am not a "performance enhancer junkie".

Still, I am very interested in what you may have to say - please be candid because I value all your input, both negative and positive critique.

I will start tomorrow (Monday) with low doses to get my tum prepared, and then the loading begins on my Wednesday. The TT is on Saturday...

[Bikingmomof3]

BikingMom...
chemists hadn't heard of it

Chemists did not know what NaPO4 was? Now that is a terrifying thought to me. I am hoping the chemists you spoke with had not heard of it used to buffer lactic acid in the muscles, rather than not knowing what NaPO4 was.

For what it is worth, I do not have any knowledge of whether or not this will work or if it is harmful to use. Sodium and Phosophorus are consumed by us on a daily basis, that is the extent on my knowledge. I am a SAHM with a masters in Physics, so I have far less knowledge on this topic than others.

[KnottedYet]

I thought the latest studies found that lactic acid is a fuel?