Monday, October 29, 2012

Leucine is King (Part 5): Leucine metabolites - HMB (beta-hydroxy beta-methylbutyrate) and HICA (leucic acid or alpha-hydroxy-isocaproic acid)


Leucine metabolite HMB stimulates the synthesis of cholesterol in the muscle cells, inhibits cortisol and activates the classic anabolic signal molecule mTOR.



Beta-hydroxy beta-methylbutyrate, or HMB, has been shown to benefit muscle recovery and growth at just 3 grams per day.  It has been suggested that for fat loss, a trainee should take 1.5 to 3g of HMB three or four times per day, preferably on an empty stomach (between meals) or prior to exercise.

For muscle growth and strength gains, beginning lifters can take 3g per day; experienced lifters need up to 12g daily in two or three divided doses. This could become an extremely expensive proposition for most folks as HMB is a costly supplement.



HICA or alpha-hydroxy-isocaproic acid or leucic acid is also a by-product of the branched-chain amino acid leucine. HICA works by inhibiting muscle breakdown through its ability to block the action of catabolic enzymes known as metalloproteinases. With less muscle breakdown, muscle growth is enhanced. Research studies done on athletes show that HICA can increase muscle growth even when the athletes were overtraining. Studies have shown that taking 500mg of HICA three times per day with meals was quite beneficial for mass gain.



On workout days take one dose of HICA with your pre-workout shake and another with your post-workout shake.



Fortunately for you, I found a product that contains leucine, HMB and HICA in a synergistic formula that is bound to get you the gains you want.






References:
7.12 g leucine daily stops muscle loss in elderly 06.06.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010