Phosphatidic Acid (PA) Phosphatidic Acid is a natural, plant derived lipid that stimulates muscle growth by at least two biochemical pathways: PA activates the enzyme p70-S6. This enzyme is stimulated by muscle damage; what typically occurs with weight lifting.(1) PA is a regulator of mTOR activation, the critical step in turning on muscle protein synthesis and growing new muscle cells.(2) As such, PA increases muscle growth and strength in athletes performing intense exercise. The Studies: One clinical study demonstrated PA supplementation with resistance training produced an increase in lean body mass by 2.4kg, an increase in cross-sectional size by 1cm and increase in leg press strength by 51.9kg in 8 weeks.(1) Other studies demonstrated an increase in bench and leg press strength, as well as increased squat by 8-12%.(2,3)

HMB (beta-Hydroxy-beta-methylbutyrate) HMB will increase muscle growth, decreases muscle breakdown, and help breakdown fat. It is naturally created in the muscle by the metabolism of the amino acid leucine, and it works works through a series of chemical reactions in the muscle cell that turns on growth genes within the cell. These chemical reactions then stimulate mTOR and turn on muscle protein synthesis. The Studies: One clinical study demonstrated that HMB supplementation increased bench press 55% and lower body strength over 100% when compared to placebo. Also, in an 8 week study, HMB increased 1-RM 14% and increased lean mass.(6,7,8,9,10,11)

HICA (Alpha-Hydroxy-Isocaproic Acid) HICA, otherwise known as leucic acid, decreases muscle breakdown after intense exercise, and decreases delayed onset muscle soreness (DOMS). Less muscle breakdown means greater gains in the long run, and less DOMS allows you to train harder and more effectively on subsequent days. HICA, like a HMB, is a normal metabolite of leucine, but it is formed by a different pathway. The Studies: Clinical studies showed that HICA supplementation with soccer players and wrestlers increased lean muscle mass, while the placebo group actually lost muscle. HICA supplementation also decreased DOMS compared to the placebo groups.(12,13)

Beta-Alanine Beta-Alanine helps you train harder and longer. It is an amino acid that is converted in the muscle to carnosine. This conversion helps buffer acid that builds up in the muscle with intense exercise. The acid buildup is known as lactic acid, and the lactic acid burn. Lactic acid buildup is a cause for muscle fatigue.(16,17) Beta-Alanine also appears to decrease the formation of free radicals that appear with strenuous exercise, and that produce muscle fatigue. (18,19) That said, beta-alanine increases high intensity exercise performance and augments the improvements that occur with training. It increases the anaerobic capacity seen with weight lifting, and increases the training volume. The greater the volume and time seen under tension, the greater the results.(14,15)