Phos and Mg 3 pp - Phosphorus 2011 Phosphorus: Good Sources...

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Phosphorus 2011 Phosphorus: Good Sources • Best sources: high protein foods • ~15 mg P/g protein Poultry Fish Meat Phosphorus: Good Sources • Dairy products provide only 20-30% of dietary P compared to 60-70% of Ca
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Phosphorus: Other Sources •Nu ts • Legumes • Cereals •G ra ins • Chocolate • Coffee •Tea • Soft drinks Phosphorus: Forms • Not usually found free in nature • Organic: bound to proteins, lipids, sugars, etc. • Inorganic: phytates (phytic acid) – Found in cereal grains: wheat, rice, corn – Beans, legumes, nuts Phosphorus as Phytic Acid Fig. 11-8, p. 443
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Phytic Acid • Phosphorus less available as phytate • When consumed with other minerals (Ca, Zn, Fe) – Phytates form complexes that bind the cations making them unavailable for absorption Table 11-5, p. 444 Food Processing Increases Phosphorus 1 oz. naturally aged cheddar 1 oz. processed cheese 1 oz cheese spread << cheese 145 mg 211 mg 257 mg
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Foods High in Phosphorus Food Additives • Restructured meats • Processed and spreadable cheeses • Instant products • Refrigerator bakery products • Beverages Uribarri and Calvo (2003) Phosphorus Content of Selected Beverages Beverage (12 oz) Phosphorus (mg) Dr. Pepper 32 Coke 70 Diet Coke 56 Hawaiian Punch 173 Hires Root Beer 20 Mountain Dew Code Red 53 Nestea Cool 134 Nestea Diet Cool 159 Brommage (2005) Phosphorus in Dietary Supplements Myoplex ® Ready-to-drink formula – 936 mg P/pkg MET-Rx ® Protein Plus Bars – 200 mg P/bar
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Phosphorus in Dietary Supplements Creatine Monophosphate Pro Performance ® Creastack – 250 mg/tsp Directions for use: Mix one heaping teaspoon with 8-12 oz cold water or juice. Drink 4 servings daily for 5 days, then maintain at 2 servings daily. Adam is a freshman at UF and is trying to gain some muscle mass. In addition to his usual meals, he is Phosphorus Consumption Case Study taking some supplemental bars and shakes and loading up on creatine and working out. How much phosphorus is he consuming per day? Adam’s 24-hour Recall Meals Phos (mg) Breakfast: 1 cup milk, 1 cup breakfast cereal ~340 Snack: MET-Rx Protein Plus Bar 200 Lunch: 3 hot dogs, 1 Coke, chips ~300 Snack: Myoplex shake 936 Dinner: 9 oz Steak, potatoes, broccoli ~600 Snack: Myoplex shake 936 Plus, 4 servings Creastack throughout the day. 1000 Total: 4312 mg P
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Phosphorus: Absorption • 60-70% absorbed from mixed diet • Facilitated diffusion • Active transport only when intake is low or demand increased – Under control of vitamin D Fig. 11-9, p. 445 Phosphorus in Bone • Hydroxyapatite crystals – constant ratio of calcium to phosphate of ~2:1 • Phosphorus moves in and out of bone mineral by 2 processes – Ionic exchange – Active bone resorption
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Phos and Mg 3 pp - Phosphorus 2011 Phosphorus: Good Sources...

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