Synopsis

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

Alpha hydroxyisocaproic acid (HICA) is a metabolite of the branched-chain amino acid leucine. Its use as an athletic and exercise aid is primarily supported by a modest but growing body of scientific research. HICA has been investigated for its potential to promote muscle growth, reduce muscle soreness, and attenuate muscle wasting, particularly in resistance-trained individuals.

Clinical studies, though limited in number and size, have shown that HICA supplementation (typically at doses of around 500 mg taken three times daily) may lead to greater increases in lean body mass and reductions in delayed onset muscle soreness (DOMS) compared to placebo. For example, a 2010 study by Mero et al. found that HICA supplementation over four weeks led to increased muscle mass and reduced muscle soreness in soccer players. The proposed mechanisms include HICA’s ability to reduce muscle protein breakdown and modulate inflammatory responses associated with intensive exercise.

However, the quality and quantity of research remain limited. Most studies have small sample sizes, short durations, and focus on young, healthy athletes. There is a need for further research to clarify optimal dosing, long-term safety, and efficacy in broader populations. In summary, while there is scientific validation for HICA’s use as an athletic and exercise aid, the strength of evidence is moderate and more robust studies are warranted.

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