8,153
edits
Changes
no edit summary
=Scientific Studies=
The science behind VAAM is rather limited, with no studies that show an improvement in human endurance performance, and one study showed a reduction in fat burning. There is only one study that used GHS. Here is a brief summary of the studies that are available.
* When untrained, fasted mice were put in a pool and forced to swim to avoid drowning, VAAM improved swimming times over water, glucose or casein (a milk [[Protein|protein]])<ref name="VAAMSwimMice"/>. This is the only study that shows improved endurance rather than other blood markers. The VAAM given was equivalent to about 900 packets of Vespa (700mg/Kg or 52.5g for a 150Lb/75Kg human).
** This study also checked the blood lactate and glucose level in the mice after 30 minutes of swimming. This test used GHS in addition to VAAM, and GHS showed a greater level of blood glucose than VAAM, with a similar (low) level of lactate.
* A second similar study again used untrained, fasted mice that swam to avoid drowning. Here VAAM showed increased fat metabolism and increased [http://en.wikipedia.org/wiki/Ketogenesis ketogenesis] compared with casein<ref name="VAAMMiceFat"/>.
* Taking 10.8g of VAAM with 38g of sugar increased markers of ketogenesis during 45 minutes of exercise in humans compared with 48.8g sugar<ref name="VAAMketone"/>. Note that the study did not show that fat burning was increased, just markers of ketogenesis. It's possible that the changes in ketone levels are due to the differences in carbohydrate intake. This is the equivalent of about 190 packs of Vespa.
* Taking VAAM (3g/day) & exercise or placebo & exercise for 12 weeks in previously sedentary elderly women produced a slightly greater improvement in fitness and body fat<ref name="SasaiMatsuo2011"/>. This is the equivalent of about 50 packs of Vespa per day.
* An unpublished study (available as an abstract only) showed that 10g/70Kg of VAAM produces a slight reduction in [[Heart Rate|heart rate ]] during 30 minutes of exercise compared with casein protein<ref name="VAAMUnpublishedHR"/>. This is the equivalent of about 175 packs of Vespa.
* VAAM given to rats prevented a rise in blood lactate and increased markers of ketosis compared with a milk protein control<ref name="TsuchitaShirai-Morishita1997"/>.
==Publication Bias?==
[http://en.wikipedia.org/wiki/Publication_bias Publication bias] is where the studies that support an idea are published and those that are unsupportive are ignored. It is hard to know when publication bias occurs, though there are some techniques such as the [http://en.wikipedia.org/wiki/Funnel_plot funnel plot] that can help when there is plenty of comparable research available. However, looking at the research that has been performed on VAAM, it seems strange that the obvious test of a potentially endurance performing supplement has not been performed. That obvious test is to check if endurance is actually improved, such as a [[Treadmill|treadmill ]] test to exhaustion or a simulated time trial. This type of test would be easier to perform than some of the existing research, and would give a more definitive answer. That, combined with the egregious bias shown in the cycling study<ref name="Demura-2003"/> above, suggests to me some level of publication bias.
=Explanations for Anecdotal Support =
There are a large number of highly publicized endorsements of Vespa, including a number of top athletes. There are a number of explanations for this.
* The way Vespa is used may result in indirect performance improvements. Vespa recommends a much lower level of calorie intake when using the Vespa than is common in ultra-endurance events. It may be that athletes that use Vespa may consume a more effective level of fueling that promotes better performance.
=Testing Vespa=
I did a simple trial of Vespa using two runs, one with Vespa and one with a placebo. I had my son make up two electrolyte drinks, each with 3/4 teaspoon of salt and two packets of sugar free flavoring in 64 ounces of water. In one he added 2 packets of Vespa and the other 10g honey. Each packet of Vespa contains 5g of Honey and I wanted to eliminate any impact that might come from the carbohydrates. This proved to be important as there was slight taste of honey detectable in both cases even with the flavoring. At the time of the run I'd been on a [[Ketogenic Diet|ketogenic diet]], with blood ketones at or above 1.0 mmol/liter for more than four weeks. On each run I took half the drink 45 minutes before running, then the remainder at the half way point of the marathon distance. I drank other fluids to thirst, but had no other calories. This protocol matches the recommendations on the Vespa web site that states "For most marathoners it is recommended that one VESPA is taken 45 minutes prior to the race and another at the half marathon mark". Each run was performed in the morning on a treadmill set to 8:00 min/mile pace and a 4% decline. The treadmill is in a garage, so temperature and humidity was high, but similar in both cases.
==Blood metrics==
The samples below were taken using a [http://www.amazon.com/Precision-Blood-Glucose-Monitoring-System/dp/B000N64MZA Precision Xtra meter] and [http://www.amazon.com/Precision-Xtra-Blood-Ketone-Strips/dp/B001EL30TM ketone strips], a [http://www.amazon.com/TRUEResult-Blood-Glucose-Starter-Kit/dp/B002CGT08S TRUEresult meter] and [http://www.amazon.com/TRUEtest-Test-Strips-100-Count/dp/B002CGT09M glucose strips], and a ReliOn 741CREL blood pressure meter. I stopped running to obtain the measurements at the half way point, which took a similar amount of time on each test. Two blood glucose samples were taken at each point to counter inaccuracy of glucose testing. The variation between the two tests is within what I would consider random variation. The blood ketone level is slightly lower in the Vespa test, which might indicate slightly less fat burning, but both tests indicate ongoing ketosis.