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.

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