Phosphorus is the most important macronutrient that makes up proteins, nucleic acids and bone tissue. Phosphorus compounds take part in energy metabolism (adenosine triphosphoric acid and creatine phosphate are energy accumulators). Phosphorus affects heart and kidney function.
Foods rich in phosphorus
Phosphorus in foods. There is relatively a lot of phosphorus in fish, bread, meat, milk and cheese. Even more phosphorus is found in beans, peas, oats, pearl barley, and barley cereals, as well as berry crops, nuts, parsley, cabbage, carrots, garlic, and spinach.
Phosphorus in bodybuilding
The mineral present in the body in large quantities - phosphorus is directly related to training metabolism, as it is part of the energy molecule ATP and creatine phosphate. Phosphorus works in conjunction with calcium, and it is important to maintain a 1:1 ratio of phosphorus to calcium intake. Also, additional phosphorus intake leads to faster leaching of lactic acid from muscles during bodybuilding activities.
Read more: Phosphates and Sodium Phosphate
Phosphorus content in some foods
Product
Phosphorus content, mg/100 g product
Fatty 40% processed cheese
525
40% fat Latvian cheese
525
Beans
504
Hollandaise cheese 50% fat
390
Peas
369
Oats
322
Buckwheat groats
291
Pearl groats
232
Rye bread
200
Millet
186
Beef
153
Boiled sausage
137
Lamb
136
Veal
124
Whole milk
95
Sour cream
68
Onions
49
Potatoes
38
Beets
34
Calcium to phosphorus ratio in some foods
Product
Ca:P ratio
Fatty 40% processed cheese
1:1
40% fat Latvian cheese
1:1
Beans
1:3,2
Hollandaise cheese 50% fat
1:0,6
Peas
1:6
oat grits
1:4,3
Pearl grits
1:5,7
Buckwheat Cereal
1:5,3
Rye bread
1:6,9
Millet
1:6,2
Beef
1:51
Boiled sausage
1:19
Lamb
1:19
Veal
1:25
Whole milk
1:0,8
Sour cream
1:0,8
Onions
1:1,5
Potatoes
1:5
Beets
1:1,5
Carrots
1:1
Recommended Doses of Phosphorus
The phosphorus requirement of an adult is 1.2 g per day, in bodybuilding the recommended dose of phosphorus is 2 g. If there is excess phosphorus, calcium can be excreted from the bones. Additional phosphorus to the diet is not needed more often, but is sometimes required on a vegetarian diet.
