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Created page with "Vespa Gels claims to improve endurance performance by improving fat burning. However the science does not seem to back this up, with no human studies that show improved endura..."
Vespa Gels claims to improve endurance performance by improving fat burning. However the science does not seem to back this up, with no human studies that show improved endurance. The few animal studies that exist generally use vastly higher doses, the equivalent of 100-500 packets of Vespa gel. So why does Vespa seem so popular with top ultra-endurance athletes?
=Background=
At 2 inches (50mm) long, the [http://en.wikipedia.org/wiki/Asian_giant_hornet Asian giant hornet] is the largest of the hornets and is able to fly long distances. These giant hornets consume only a liquid diet of 43% carbohydrate and 57% amino acids<ref name="TakashiYoshiya1991"/>. The amino acid mixture that these hornets consume is often referred to as VAAM (Vespa Amino Acid Mixture) and marketed as two products:
* Vespa gel contains 100mg VAAM per gel<ref name="VespaGel"/>.
* Hornet Juice is a drink powder that contains 3,700mg VAAM per serving<ref name="HornetJuice"/>.
=Scientific Studies=
The science behind VAAM is rather limited, with no studies that show an improvement in human endurance performance. 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)<ref name="VAAMSwimMice"/>. This is the only study that shows improved endurance. The VAAM given was equivalent to 500 packets of Vespa Gel (700mg/Kg or 52.5g for a 150Lb/75Kg human).
* 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"/>. This is the equivalent of 108 packs of Vespa Gel.
* 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 30 packs of Vespa Gel per day.
* An unpublished study (available as an abstract only) showed that 10g/70Kg of VAAM produces a slight reduction in heart rate during 30 minutes of exercise compared with casein protein<ref name="VAAMUnpublishedHR"/>. This is the equivalent of 100 packs of Vespa Gel.
* 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"/>.
* In untrained subjects, VAAM reduced the [[Rating of Perceived Exertion|RPE] but no other measures during 60 minutes of cycling compared with a non-calorie control<ref name="Demura-2003"/>.
=Explanations for Anecdotal Support =
There are a large number of highly publicized endorsements of Vespa Gel, including a number of top athletes. There are a number of explanations for this.
* There's an old saying that "absence of evidence is not evidence of absence." It is possible that Vespa Gel does improve endurance performance, but the supporting scientific studies have not yet been performed. While this is possible, this seems unlikely to me given the studies that have been published.
* The benefit of Vespa may be due to the placebo effect, especially given the high cost which generally improves the effectiveness of a placebo.
* The way Vespa is used may result in indirect performance improvements. Vespa recommends a much lower level of calorie intake when using the Vespa gels than is common in ultra-endurance events. It may be that athletes that use Vespa gels may consume a more effective level of fueling that promotes better performance.
=Recommendations=
It's hard to recommend taking Vespa gel given it costs $6.75 per packet ($69 for 12) and has little scientific support. To get the amount that improved performance in untrained mice would require eating 500 gels and cost $2,875! On the other hand, there is little in the Vespa Gel that could cause a problem, so other than the cost it should be low risk. Using [http://www.vaam-power.com/ Hornet Juice] is cheaper at $3 per serving and each serving provides 37 times more VAAM than Vespa Gels. I tried Hornet Juice a number of times on long (24-30 mile) training runs and noticed no difference.
=References=
<references>
<ref name="VAAMMiceFat">JAIRO | The Activation of Fatty Acid Metabolism by Vespa Amino Acid Mixture (VAAM)and Related Nutrients during Endurance Exercise in Mice http://jairo.nii.ac.jp/0025/00000958/en </ref>
<ref name="VAAMSwimMice">Effects of <I>Vespa</I> Amino Acid Mixture (VAAM) lsolated from Hornet Larval Saliva and Modified VAAM Nutrients on Endurance Exercise in Swimming Mice https://www.jstage.jst.go.jp/article/jspfsm1949/44/2/44_2_225/_article </ref>
<ref name="Demura-2003">{{Cite journal | last1 = Demura | first1 = S. | last2 = Nagasawa | first2 = Y. | last3 = Kitabayashi | first3 = T. | last4 = Matsuzawa | first4 = J. | title = Effect of amino acid mixture intake on physiological responses and rating of perceived exertion during cycling exercise. | journal = Percept Mot Skills | volume = 96 | issue = 3 Pt 1 | pages = 883-95 | month = Jun | year = 2003 | doi = | PMID = 12831267 }}</ref>
<ref name="TsuchitaShirai-Morishita1997">{{cite journal|last1=Tsuchita|first1=Hiroshi|last2=Shirai-Morishita|first2=Yoko|last3=Shimizu|first3=Taki|last4=Abe|first4=Takashi|title=Effects of a Vespa amino acid mixture identical to hornet larval saliva on the blood biochemical indices of running rats|journal=Nutrition Research|volume=17|issue=6|year=1997|pages=999–1012|issn=02715317|doi=10.1016/S0271-5317(97)00064-X}}</ref>
<ref name="VAAMUnpublishedHR">Hornet Juice Sports Drink Burns Fat for Extra Energy and Endurance http://www.hornetjuice.com/study-2.html </ref>
<ref name="SasaiMatsuo2011">{{cite journal|last1=Sasai|first1=Hiroyuki|last2=Matsuo|first2=Tomoaki|last3=Fujita|first3=Minoru|last4=Saito|first4=Masato|last5=Tanaka|first5=Kiyoji|title=Effects of regular exercise combined with ingestion of vespa amino acid mixture on aerobic fitness and cardiovascular disease risk factors in sedentary older women: A preliminary study|journal=Geriatrics & Gerontology International|volume=11|issue=1|year=2011|pages=24–31|issn=14441586|doi=10.1111/j.1447-0594.2010.00630.x}}</ref>
<ref name="VespaGel">VESPA CV-25 (12 pack of pouches) http://www.vespapower.com/VESPA-CV-25-12-pack-of-pouches_p_7.html </ref>
<ref name="TakashiYoshiya1991">{{cite journal|last1=Takashi|first1=Abe|last2=Yoshiya|first2=Tanaka|last3=Hiromitsu|first3=Miyazaki|last4=Yasuko Y.|first4=Kawasaki|title=Comparative study of the composition of hornet larval saliva, its effect on behaviour and role of trophallaxis|journal=Comparative Biochemistry and Physiology Part C: Comparative Pharmacology|volume=99|issue=1-2|year=1991|pages=79–84|issn=03064492|doi=10.1016/0742-8413(91)90079-9}}</ref>
<ref name="HornetJuice">VAAM, Hornet Juice, scientific sports drinks derived from giant hornets that boosts human endurance and stamina http://www.vaam-power.com/vaam_ingredients.html </ref>
<ref name="VAAMketone">Science Links Japan | Effects of ingestion of Vespa Amino Acid Mixture (VAAM) under postprandial conditions on blood ketone body concentrations during prolonged exercise in humans. http://sciencelinks.jp/j-east/article/200113/000020011301A0397887.php </ref>
</references>
=Background=
At 2 inches (50mm) long, the [http://en.wikipedia.org/wiki/Asian_giant_hornet Asian giant hornet] is the largest of the hornets and is able to fly long distances. These giant hornets consume only a liquid diet of 43% carbohydrate and 57% amino acids<ref name="TakashiYoshiya1991"/>. The amino acid mixture that these hornets consume is often referred to as VAAM (Vespa Amino Acid Mixture) and marketed as two products:
* Vespa gel contains 100mg VAAM per gel<ref name="VespaGel"/>.
* Hornet Juice is a drink powder that contains 3,700mg VAAM per serving<ref name="HornetJuice"/>.
=Scientific Studies=
The science behind VAAM is rather limited, with no studies that show an improvement in human endurance performance. 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)<ref name="VAAMSwimMice"/>. This is the only study that shows improved endurance. The VAAM given was equivalent to 500 packets of Vespa Gel (700mg/Kg or 52.5g for a 150Lb/75Kg human).
* 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"/>. This is the equivalent of 108 packs of Vespa Gel.
* 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 30 packs of Vespa Gel per day.
* An unpublished study (available as an abstract only) showed that 10g/70Kg of VAAM produces a slight reduction in heart rate during 30 minutes of exercise compared with casein protein<ref name="VAAMUnpublishedHR"/>. This is the equivalent of 100 packs of Vespa Gel.
* 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"/>.
* In untrained subjects, VAAM reduced the [[Rating of Perceived Exertion|RPE] but no other measures during 60 minutes of cycling compared with a non-calorie control<ref name="Demura-2003"/>.
=Explanations for Anecdotal Support =
There are a large number of highly publicized endorsements of Vespa Gel, including a number of top athletes. There are a number of explanations for this.
* There's an old saying that "absence of evidence is not evidence of absence." It is possible that Vespa Gel does improve endurance performance, but the supporting scientific studies have not yet been performed. While this is possible, this seems unlikely to me given the studies that have been published.
* The benefit of Vespa may be due to the placebo effect, especially given the high cost which generally improves the effectiveness of a placebo.
* The way Vespa is used may result in indirect performance improvements. Vespa recommends a much lower level of calorie intake when using the Vespa gels than is common in ultra-endurance events. It may be that athletes that use Vespa gels may consume a more effective level of fueling that promotes better performance.
=Recommendations=
It's hard to recommend taking Vespa gel given it costs $6.75 per packet ($69 for 12) and has little scientific support. To get the amount that improved performance in untrained mice would require eating 500 gels and cost $2,875! On the other hand, there is little in the Vespa Gel that could cause a problem, so other than the cost it should be low risk. Using [http://www.vaam-power.com/ Hornet Juice] is cheaper at $3 per serving and each serving provides 37 times more VAAM than Vespa Gels. I tried Hornet Juice a number of times on long (24-30 mile) training runs and noticed no difference.
=References=
<references>
<ref name="VAAMMiceFat">JAIRO | The Activation of Fatty Acid Metabolism by Vespa Amino Acid Mixture (VAAM)and Related Nutrients during Endurance Exercise in Mice http://jairo.nii.ac.jp/0025/00000958/en </ref>
<ref name="VAAMSwimMice">Effects of <I>Vespa</I> Amino Acid Mixture (VAAM) lsolated from Hornet Larval Saliva and Modified VAAM Nutrients on Endurance Exercise in Swimming Mice https://www.jstage.jst.go.jp/article/jspfsm1949/44/2/44_2_225/_article </ref>
<ref name="Demura-2003">{{Cite journal | last1 = Demura | first1 = S. | last2 = Nagasawa | first2 = Y. | last3 = Kitabayashi | first3 = T. | last4 = Matsuzawa | first4 = J. | title = Effect of amino acid mixture intake on physiological responses and rating of perceived exertion during cycling exercise. | journal = Percept Mot Skills | volume = 96 | issue = 3 Pt 1 | pages = 883-95 | month = Jun | year = 2003 | doi = | PMID = 12831267 }}</ref>
<ref name="TsuchitaShirai-Morishita1997">{{cite journal|last1=Tsuchita|first1=Hiroshi|last2=Shirai-Morishita|first2=Yoko|last3=Shimizu|first3=Taki|last4=Abe|first4=Takashi|title=Effects of a Vespa amino acid mixture identical to hornet larval saliva on the blood biochemical indices of running rats|journal=Nutrition Research|volume=17|issue=6|year=1997|pages=999–1012|issn=02715317|doi=10.1016/S0271-5317(97)00064-X}}</ref>
<ref name="VAAMUnpublishedHR">Hornet Juice Sports Drink Burns Fat for Extra Energy and Endurance http://www.hornetjuice.com/study-2.html </ref>
<ref name="SasaiMatsuo2011">{{cite journal|last1=Sasai|first1=Hiroyuki|last2=Matsuo|first2=Tomoaki|last3=Fujita|first3=Minoru|last4=Saito|first4=Masato|last5=Tanaka|first5=Kiyoji|title=Effects of regular exercise combined with ingestion of vespa amino acid mixture on aerobic fitness and cardiovascular disease risk factors in sedentary older women: A preliminary study|journal=Geriatrics & Gerontology International|volume=11|issue=1|year=2011|pages=24–31|issn=14441586|doi=10.1111/j.1447-0594.2010.00630.x}}</ref>
<ref name="VespaGel">VESPA CV-25 (12 pack of pouches) http://www.vespapower.com/VESPA-CV-25-12-pack-of-pouches_p_7.html </ref>
<ref name="TakashiYoshiya1991">{{cite journal|last1=Takashi|first1=Abe|last2=Yoshiya|first2=Tanaka|last3=Hiromitsu|first3=Miyazaki|last4=Yasuko Y.|first4=Kawasaki|title=Comparative study of the composition of hornet larval saliva, its effect on behaviour and role of trophallaxis|journal=Comparative Biochemistry and Physiology Part C: Comparative Pharmacology|volume=99|issue=1-2|year=1991|pages=79–84|issn=03064492|doi=10.1016/0742-8413(91)90079-9}}</ref>
<ref name="HornetJuice">VAAM, Hornet Juice, scientific sports drinks derived from giant hornets that boosts human endurance and stamina http://www.vaam-power.com/vaam_ingredients.html </ref>
<ref name="VAAMketone">Science Links Japan | Effects of ingestion of Vespa Amino Acid Mixture (VAAM) under postprandial conditions on blood ketone body concentrations during prolonged exercise in humans. http://sciencelinks.jp/j-east/article/200113/000020011301A0397887.php </ref>
</references>