HMB Vs HICA: Are Metabolism Leucine Benefits for Body Composition?
HICA and HMB are among the chemical compounds believed to be beneficial for muscles, beneficial for athletes' training processes, and even for the elderly.
Although their functions may seem similar, each compound has different properties and scientific evidence.
Let's explore HICA vs. HMB: Are Metabolism Leucine Benefits for Body Composition?
Before exploring further, please read the disclaimer located at the end of this webpage.
What is HICA, and What Are Its Benefits for Human Health?
HICA, also known as Alpha-Hydroxy Isocaproic Acid, is a compound produced from the metabolism of Leucine, an essential amino acid in the body. It benefits muscle health and workout performance.
You can imagine your muscles as Lego blocks. When you exercise, these blocks are impacted, causing them to crack and break down bit by bit. Your body then needs to repair them to become stronger.
Leucine plays a crucial role in this repair process. However, your body also produces a byproduct of Leucine called HICA.
HICA acts as a "bonding agent" that helps prevent protein breakdown in muscles while promoting the repair and growth of muscles.
From these explanations and the example above, you can also understand the primary benefits of HICA for human health, which include stimulating protein synthesis to help muscles grow.
Additionally, it helps muscles minimize the soreness and damage after high-intensity workouts.
In a study, it was found that the group using HICA significantly increased their overall muscle mass compared to the group not supplementing with HICA.
The study also demonstrated that supplementing with HICA reduced symptoms of Delayed Onset Muscle Soreness (DOMS) throughout the body. [4]
Learn more: HMB Vs. Beta Alanine: What Should You Choose?
What is HMB, and What Are Its Benefits for Human Health?
HMB stands for beta-hydroxy Beta-Methylbutyrate, a chemical compound produced when the body breaks down Leucine. Leucine is an amino acid that plays a crucial role in muscle building and repair.
Because it is related to the amino acid leucine, HMB also has benefits similar to HICA's.
- It can help improve endurance performance for runners. [1]
- HMB benefits for muscle growth and help faster muscle recovery [2]
- Can lose fat and maintain muscle mass consistently [3]
Discover everything about HMB's benefits, side effects and how to use it in this video:
Are HICA and HMB the Same?
HICA and HMB are not the same.
While both HICA and HMB are compounds related to the amino acid leucine and are sometimes mentioned for similar benefits, they have distinct origins and chemical structures, leading to potentially different benefits.
Let's explore how HICA and HMB differ in the content below.
What Are Differences Between HICA Vs. HMB?
This table summarizes the differences between HICA and HMB to help you easily compare these Metabolism Leucine and make the best decision:
|
Characteristic |
HMB |
HICA |
|
Chemical formula |
Beta-Hydroxy Beta-Methylbutyrate |
Alpha-Hydroxy Isocitric Acid |
|
Function |
Can reduce muscle breakdown indirectly by increasing testosterone and decreasing cortisol. - Potential in supporting muscle growth |
Muscle building and protection |
|
Scientific basis |
Numerous studies demonstrate the benefits of HMB for muscles. Especially in athletes |
Fewer studies demonstrate |
|
Possibility |
Easily found in various forms: powder, capsules,... as dietary supplements |
Harder to find compared to HMB as dietary supplements |
|
Price |
$16 - $56 |
$11 - $14 |
The comparison table of HMB vs HICA
Does HICA And HMB Work for Body Composition?
Currently, there is no scientific evidence showing that HICA and HMB have effects on body composition. However, some studies focused solely on HMB have shown HMB effects on weight and body composition through a test conducted on athletes.
The body fat of male athletes decreased significantly, and lean body mass increased when supplemented with HMB regardless of their training status.
Similarly, another study involving both men and women aged 20 to 40 yielded similar results. [3]
The efficacy of HMB has also been extended to achievements in particular sports, especially cycling. HMB may improve athletic performance by increasing peak VO2 (maximum oxygen consumption).[3]
Another study by Dan and colleagues examined the effects of 3 grams of HMB on 16 runners covering 20 km for both men and women.
The results showed that levels of LDH (lactate dehydrogenase) and CK (creatine kinase) decreased in those who supplemented with HMB compared to those who did not.
LDH and CK are two enzymes commonly assessed by doctors to evaluate muscle tissue damage. [3]
HMB also has effects on older adults. Daily supplementation of HMB for 8 weeks in a group of 70-year-olds who exercised twice a week resulted in more significant fat loss and increased strength compared to baseline. [3]
Studies also indicate that HMB may reduce muscle wasting associated with conditions such as AIDS and cancer cachexia. [3]
Some animal studies have also demonstrated the benefits of HMB, including reducing body fat and cholesterol levels. [3]
As for HICA, there needs to be more scientific evidence. Supplementing with HICA may slightly increase lean mass while maintaining fat mass. Notably, lean mass in the lower body of the HICA group increased by 400g, while the non-HICA group decreased by 150g. [4]
Additionally, HICA helps reduce symptoms of Delayed Onset Muscle Soreness (DOMS) in the fourth week of the study. However, there were no significant differences in muscle strength and running speed between the HICA and non-HICA groups. [4]
How to Incorporate HICA and HMB into Your Diet to Gain Positive Results
For HMB, take 3 grams daily, preferably 30 minutes to 1 hour before starting your workout for optimal effectiveness.
Mix HMB powder into water, milk, or fruit juice for easier consumption. Alternatively, you can also purchase HMB supplements in pill form for convenience. Also, remember HMB side effects to look for the best HMB supplements for your health.
Regarding HICA, although there is no ideal dosage, based on experience, you can use 1.5 grams divided into multiple doses throughout the day or take it all at once, preferably before or after your workout.
Consuming HICA with water or fruit juice is best for the best results.
Furthermore, it's essential to maintain a balanced diet that suits your body type and exercise regimen.
Incorporate protein-rich foods such as eggs, meat, fish, etc., as well as various nutrients, including carbohydrates, healthy fats, vitamins, and minerals.
Currently, no scientific evidence supports the simultaneous use of both HICA and HMB.
Learn more: Can You Take HMB And Creatine Together?
Conclusion
In summary, both HICA and HMB show potential in supporting muscle growth and recovery post-workout. However, individual responses to supplements may vary, so it's crucial to consult with a specialist before using any supplement.
Additionally, ensure you maintain a balanced diet and a scientific workout plan to maximize the benefits of HICA and HMB for your body.
References
- [1] Holeček, M. (2017). Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions. Journal of Cachexia, Sarcopenia and Muscle, 8(4), 529–541. https://doi.org/10.1002/jcsm.12208
- [2] Silva, V. R., Belozo, F. L., Micheletti, T. O., Conrado, M., Stout, J. R., Pimentel, G. D., & Gonzalez, A. M. (2017). β-hydroxy-β-methylbutyrate free acid supplementation may improve recovery and muscle adaptations after resistance training: a systematic review. Nutrition Research, 45, 1–9. https://doi.org/10.1016/j.nutres.2017.07.008
- [3] Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
- [4] Mero, A. A., Ojala, T., Hulmi, J. J., Risto Puurtinen, Tuomo A. M. Karila, & Seppala, T. (2010). Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. Journal of the International Society of Sports Nutrition, 7(1). https://doi.org/10.1186/1550-2783-7-1
Author
Product Disclaimer
The dietary supplement products mentioned on this website are formulated based on scientific research and adhere to FDA guidelines for dietary supplements. However, the content of the articles has not been evaluated by the Food and Drug Administration (FDA) and is not intended to promote or endorse any specific product. Any products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.
Opinions and Endorsements
Any claims, statements, or opinions expressed in the articles are those of the author(s) and do not necessarily reflect the views or opinions of the manufacturers of the dietary supplement products. The products sold on this website are separate from the content of the articles and are not directly endorsed or associated with the information presented here.
Liability Disclaimer
The author(s) of the articles, website, and manufacturers of the dietary supplement products do not assume any liability for any potential consequences arising from the use of the information provided in the articles. It is recommended that individuals consult with a qualified healthcare professional before making any dietary or lifestyle changes, including the use of dietary supplements.
Product Usage
Please refer to the product labels and packaging for specific usage instructions and guidelines for the dietary supplement products sold on this website.
Customer Support
For any concerns or questions regarding the dietary supplement products, please contact our customer support team, who will be more than happy to assist you.
Leave a Comment
Be the first to comment.
What do you think?