P/O Ratio: your

Ritesh Bawri

11 Apr 2025 — 2 min read

You have likely never heard of the term P/O ratio. But it is a key driver of the energy in your body.

So what is the P/O ratio and why does it matter?

The P/O ratio means the ratio between phosphate-to-oxygen. It measures how efficiently your mitochondria are turning oxygen into ATP.

So let us break down these terms to understand this. ATP is the form of energy used by your body. The food that you eat is converted into ATP in order to enable mitochodria to consume them. Mitochondria are the batteries within your cell, that power life.

So where does the P/O ratio come into play?

In order for mitochondria to produce energy, it uses the fuel. Let us assume glucose is the energy, in the presence of oxygen.

The ratio at which it uses an oxygen molecule to make energy is the P/O ratio.

More ATP produced per oxygen molecule means more energy. Therefore, a higher P/O ratio is better for you. If you care, you are targeting a P/O ratio of between 2.5 to 3 for glucose.

So how does this affect performance?

A low P/O ratio means your mitochondria are inefficient. You may feel sluggish. Your stamina tanks easily. Athletes with poor P/O ratios hit the wall faster. Even daily tasks feel harder.

Aging, stress, and poor diet can mess with your mitochondria, lowering the ratio. Diseases like diabetes or heart failure often show reduced P/O efficiency.

So how can you boost your P/O ratio?

First, exercise regularly. High-intensity interval training (HIIT) and endurance workouts supercharge mitochondrial efficiency. They push your cells to adapt.

Second, eat smart. Cut processed junk. Load up on antioxidants. Berries, spinach, nuts. They protect mitochondria from damage. Coenzyme Q10, found in fish and eggs, helps too. Fasting occasionally, like intermittent fasting, can also spark mitochondrial cleanup.

Third, sleep well. Poor sleep wrecks your energy factories. Aim for 7-8 hours.

Finally, manage stress. Chronic stress fries mitochondria. Try meditation or deep breathing.

Reach out to me on twitter @rbawri Instagram @riteshbawriofficial and YouTube at www.youtube.com/breatheagain

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