Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Alpha hydroxyisocaproic acid (HICA) is a metabolite of the branched-chain amino acid leucine. It has gained attention as a supplement among athletes and bodybuilders, primarily for its potential to support muscle growth and recovery following exercise. Several small-scale clinical studies suggest that HICA supplementation may help reduce delayed onset muscle soreness (DOMS) and muscle loss during periods of intensive training. For example, a 2010 randomized controlled trial published in the Journal of the International Society of Sports Nutrition found that male soccer players taking HICA experienced less muscle soreness and greater maintenance of muscle mass during an intensive training period compared to placebo. Another study in 2013 also reported improved lean body mass gains in athletes using HICA, although the sample sizes were modest.

The proposed mechanism involves HICA’s ability to reduce muscle protein breakdown, possibly by inhibiting proteolytic pathways, and its anti-catabolic properties have been observed in both human and animal studies. However, the total body of evidence is limited by the small number of trials, small sample sizes, and lack of long-term safety data. While the studies to date suggest a potential benefit, the quality and quantity of evidence are insufficient for strong recommendations. Therefore, while HICA is not a traditional remedy, there is some scientific validation, but the overall evidence is weak to moderate (rating: 2/5).

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