HICA (DL-Leucic Acid)
HICA (also known as DL-Leucic Acid, alpha-hydroxyisocaproic acid, or leucic acid) is a metabolite of the branched-chain amino acid, leucine. Leucine is one of the most important amino acids for muscle protein synthesis, hence HICA, as a leucine metabolite, is often touted as an anabolic (muscle-building) supplement. It is commonly found in health and sports nutrition supplements, particularly those intended for bodybuilders and athletes.
Benefits:
- Muscle Growth and Recovery: There is evidence to suggest that HICA can help stimulate muscle growth and decrease muscle soreness following strenuous physical activity. This could potentially lead to improved athletic performance over time.
- Protein Synthesis: As a leucine metabolite, HICA may enhance protein synthesis, promoting overall muscle health and function.
- Anti-Catabolic Effects: Preliminary research suggests HICA may have anti-catabolic properties, meaning it could help prevent muscle breakdown.
Several studies have been conducted on the effects of HICA supplementation. For example, a study published in the Journal of Strength and Conditioning Research found that HICA supplementation increased lean body mass and decreased fat mass in athletes. Another study published in Nutrients found that HICA decreased protein synthesis but increased protein breakdown in muscle cells.
Recommended Dosage and Potential Side Effects
The recommended dosage of HICA varies depending on the individual’s weight and fitness goals. A typical dosage ranges from 500mg to 1500mg per day, taken in divided doses. HICA is generally considered safe for consumption, with minimal side effects reported in studies.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818616/
- https://examine.com/supplements/leucic-acid/
- https://www.mdpi.com/2072-6643/13/7/2391
- https://www.researchgate.net/publication/40849964_Effects_of_alfa-hydroxy-isocaproic_acid_on_body_composition_DOMS_and_performance_in_athletes
- https://us.myprotein.com/thezone/supplements/what-is-hica-supplement/
