Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Alpha hydroxyisocaproic acid (HICA), also known as leucic acid, is a metabolite of the branched-chain amino acid leucine. Its use in bodybuilding is primarily based on recent scientific studies rather than longstanding tradition. Several small-scale clinical studies have investigated HICA supplementation in athletes and physically active individuals. These studies suggest that HICA may help to reduce muscle soreness and delay the onset of muscle fatigue after intensive training, potentially leading to an increase in lean body mass under certain conditions.

The proposed mechanism involves HICA’s ability to suppress muscle protein breakdown (catabolism) and possibly promote an anabolic state. A notable study published in the Journal of the International Society of Sports Nutrition (2010) found that male soccer players who supplemented with HICA over four weeks experienced greater gains in lean muscle mass and reduced delayed onset muscle soreness compared to placebo. However, these findings have not been widely replicated in larger trials, and the overall body of evidence remains limited, with most studies featuring small sample sizes and short durations.

In summary, while there is preliminary scientific evidence that HICA may be beneficial for muscle recovery and muscle mass accrual in the context of bodybuilding, the quality and quantity of evidence is modest. More robust, large-scale clinical trials are needed to definitively establish its efficacy and safety for this use.

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