What are the benefits of Hica? Unlocking muscle recovery and growth

October 4, 2025 •

3 min read

A 2010 study involving soccer players showed that those supplementing with Hica experienced greater increases in lean body mass and less muscle soreness compared to a placebo group. What are the benefits of Hica, and how does this leucine metabolite support muscle preservation and recovery during intensive training?

Quick Summary

Hica, a metabolite of the amino acid leucine, is primarily an anti-catabolic agent that helps prevent muscle protein breakdown. It has been shown to reduce delayed onset muscle soreness (DOMS) and may contribute to gains in lean body mass during periods of intense exercise.

Key Points

Leucine Metabolite: Hica, or leucic acid, is a metabolite of the branched-chain amino acid leucine and acts as an anti-catabolic agent.
Reduces Muscle Soreness: Supplementation with Hica has been shown to reduce delayed onset muscle soreness (DOMS) in athletes, which can lead to better training consistency.
Preserves Lean Mass: By helping to prevent muscle protein breakdown, Hica supports the preservation of lean body mass, especially during intense training periods.
Complements BCAAs: Hica's anti-catabolic effects complement the anabolic (muscle-building) effects of BCAAs, making them a complementary combination.
Preliminary Research: While promising, most of the research on Hica is based on small-scale studies, and more robust, large-scale trials are needed.
Consult a Professional: It is advisable to consult a healthcare provider before starting any new supplement regimen, including Hica.

What is Hica?

Hica, also known as alpha-hydroxy-isocaproic acid or leucic acid, is a natural compound in the body and a metabolite of the branched-chain amino acid (BCAA) leucine. Unlike leucine which primarily stimulates muscle protein synthesis, Hica mainly functions as an anti-catabolic agent, helping to prevent muscle protein breakdown. This action can support more frequent and intense training by reducing muscle damage.

While found in small amounts in some fermented foods, supplementation may be considered to achieve potentially ergogenic levels.

Benefits of Hica for Performance and Recovery

Although research on Hica is still developing, initial findings are promising, particularly regarding its anti-catabolic effects.

Reduction in Delayed Onset Muscle Soreness (DOMS) Hica may help reduce DOMS, the soreness experienced after intense exercise. By protecting against excessive muscle damage from eccentric contractions, Hica could potentially lead to milder soreness and faster recovery. A 2010 study found that soccer players taking Hica reported significantly less DOMS compared to a placebo group.
Support for Lean Body Mass By helping to preserve muscle tissue through its anti-catabolic action, Hica can support lean body mass gains. When muscle protein synthesis outpaces breakdown, it creates a favorable state for hypertrophy. Some small studies have indicated that athletes using Hica experienced modest increases in lean mass during intensive training, a time when muscle loss can be a concern.
Anti-inflammatory Potential Preliminary research suggests Hica might possess anti-inflammatory properties. One study noted its inhibition of an inflammatory mediator. Managing inflammation can contribute to faster recovery for athletes.

Understanding Hica's Mechanism of Action

Hica's main benefit stems from its anti-catabolic effect. During intense exercise or caloric restriction, muscle protein breakdown can increase. Hica may work by inhibiting proteolytic pathways responsible for this breakdown, thereby helping to preserve muscle tissue. This can indirectly support muscle growth by protecting existing lean mass, allowing for more consistent training without excessive catabolism.

Comparison: Hica vs. BCAAs

Hica, a leucine metabolite, differs from BCAAs and leucine in its primary function, though they are related and often used together.


Feature	Hica (Alpha-Hydroxy-Isocaproic Acid)	BCAAs (Branched-Chain Amino Acids)
Primary Function	Anti-catabolic (prevents muscle breakdown)	Anabolic (stimulates muscle protein synthesis)
Mechanism	May inhibit enzymes breaking down muscle	Activates mTOR pathway for protein synthesis
Best Used For	Preventing muscle loss during intense training/dieting	Promoting muscle growth and repair
Relationship to Leucine	Leucine metabolite	Leucine is one of the three BCAAs
Stacking	Can be combined with BCAAs for comprehensive support	Often taken alone or with Hica

How to Supplement with Hica

If you are considering supplementing with Hica, it is advisable to consult a healthcare professional.

Timing: Some individuals choose to take Hica around their workouts or divide the intake into smaller servings throughout the day to support recovery.
Stacking: Combining Hica with anabolic supplements like BCAAs or protein can offer both anti-catabolic and anabolic support.
Format: Hica is available in various forms, including powders and capsules.

Conclusion

Hica, a leucine metabolite, shows potential for athletes focused on muscle recovery and growth. Its main benefit lies in its anti-catabolic action, helping to preserve lean muscle mass during strenuous training. This, along with a potential reduction in DOMS, can facilitate more consistent and effective training. While research is ongoing and primarily based on smaller studies, current evidence suggests Hica can be a useful supplement for supporting intense training and potentially improving body composition. Combining Hica with other muscle support supplements like protein and BCAAs may provide a comprehensive approach to maximizing muscle retention and recovery.

For more detailed information on Hica's effects, refer to the study in the Journal of the International Society of Sports Nutrition.

Frequently Asked Questions

Hica, or Alpha-Hydroxy-Isocaproic Acid (also known as leucic acid), is a metabolite of the essential branched-chain amino acid leucine.

Hica helps with muscle recovery primarily by acting as an anti-catabolic agent, which means it helps prevent the breakdown of muscle proteins after intense exercise. It has also been shown to reduce delayed onset muscle soreness (DOMS).

While its primary role is anti-catabolic, by preventing muscle breakdown, Hica helps create a favorable environment for muscle growth. Some small studies have shown that it can contribute to small increases in lean body mass, particularly during intensive training.

BCAAs, especially leucine, are known for their anabolic effects (stimulating muscle protein synthesis). Hica, as a metabolite of leucine, is more focused on anti-catabolic effects (inhibiting muscle protein breakdown). They can be used together to maximize both building and preserving muscle tissue.

While specific timing can vary, some individuals choose to take Hica around their workouts or divide the intake into smaller servings throughout the day to support recovery.

Based on current limited research, Hica appears safe at the dosages used in studies, with no significant side effects reported. However, more long-term and large-scale studies are needed to confirm its efficacy and safety definitively. It is always best to consult with a healthcare professional before starting any new supplement.

While Hica is found in small quantities in some fermented foods like wine and cheese, these amounts are not typically high enough to potentially provide the athletic performance benefits seen with supplementation.