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Aminos Are Essential: Lift LongerAnd Grow Stronger With
BCAAs
by Jim Stoppani, Ph.D.
Last updated: Jul 12, 2013
The branched-chain amino acids, or BCAAs, are the three
essential amino acids leucine,
isoleucine, and valine. From a chemical structure standpoint,
each of these amino acids has a
forked outcropping that looks a lot like a branch. That's where
they get their name. If they were
named for what they do in the body, they would have been called
AAAsfor amazing amino
acids!
You may have heard that BCAAs help support muscle growth. That's
no BS. In fact, a study that
I presented at the 2009 Annual Meeting of the International
Society of Sports Nutrition found that
trained lifters taking a BCAA supplement around workouts for 8
weeks gained about twice as
much muscle and strength as those taking a whey protein shake
without additional BCAAs.
But the benefits of these three simple acids go far beyond mere
muscle growth. Let's get deep
into the science of an important performance supplement!
Branch Out to Work Out Longer ///Part of what makes the BCAAs so
special is how the body handles
them. Typically, when you ingest amino acidseither individually
or as
a whole proteinthey first travel to the liver. Here, the liver
either
breaks them down to use as fuel or directs them toward building
and
repairing muscle and other tissues. BCAAs, on the other
hand, tend to be spared by the liver and get sent directly
to
the muscles, so that the muscle can use the BCAAs directly
for fuel or to build and repair
itself.
This gives BCAAs a two-pronged
relevance to athletic training.
During workouts, they can act as
a fuel source, and when the workout is over, they can help
build
muscle. These effects explain why instructions on BCAA
products
usually advocate you take them before, during, and after a
workout.
The more intense and the longer your workout, the more BCAAs
will be used for fuel. So you can see how taking a dose of
BCAAs
before workouts can help you sustain your energy during a
workout and train with more intensity from start to finish. You
may
not feel them in the same way as a pre-workout supplement,
but
first-time users often report that they BCAAs make their
workout
feel more pleasant and manageable.
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feel more pleasant and manageable.
Branch Out to Get Bigger and Stronger ///The BCAAs built their
popularity with bodybuilders on the reputation of being able to
increase
muscle size. But how does this work, exactly?
As you likely know, muscle tissue is made of protein. And
protein is made up of amino acids,
which are strung together like a pearl necklace. The way that
muscle grows is by stringing
together amino acids to make more protein. This is known as
muscle protein synthesis.
Although the three BCAAs are critical components in the
"strings" of proteins that make muscle,
their role in muscle-building is more than serving as building
blocks.
Research has shown that the BCAAs, particularly leucine,
increase muscle growth by directly
stimulating muscle protein synthesis. Leucine acts like a key
that turns on the process that
strings the amino acids together to build muscle protein.
Additionally, leucine boosts insulin
levels. Insulin is an anabolic hormone that further stimulates
protein synthesis.
Another way that BCAAs work to enhance muscle growth and
strength is by boosting levels of
growth hormone (GH). Italian researchers found that athletes
taking BCAAs for one month had
higher levels of growth hormone after workouts. The higher your
GH levels after workouts, the
greater the increases in muscle size and strength you can
expect.
Yet another hormone that BCAAs influence to promote muscle
growth and strength gains is
cortisol. Research has shown that athletes taking BCAAs have
lower levels of cortisol during
exercise. This blunting of cortisol levels is thought to
increase muscle growth because cortisol
encourages muscle breakdown and interferes with the anabolic
hormone testosterone. Numerous
studies have confirmed that athletes taking BCAAs have
significantly less muscle breakdown
after exercise and recover more quickly.
Branch Out to Delay Fatigue ///Acting as a direct energy source
for muscles is not the only way that BCAAs boost your workout
intensity. They also work via the brain to delay fatigue.
During exercise, the neurotransmitter serotonin
(5-HT) signals to the brain that the body is
fatigued. This leads to a reduction in muscle
strength and endurance. The amino acid
tryptophan is responsible for producing 5-HT in
the brain, whereas the BCAAs, namely valine,
compete with tryptophan for entry into the
brain. Research has
shown that taking BCAAs
before workouts lowers the
amount of tryptophan that
gets into the brain and
therefore delays fatigue.
This ability of BCAAs to delay fatigue via this brain mechanism
also means that BCAA
supplements aren't just beneficial for the body, but the brain
as well. By reducing levels of
exercise-induced 5-HT in the brain, you reduce
mental fatigue, which keeps you sharper
mentally. This is one reason that endurance
athletes and other high-intensity competitors
supplement with BCAAs: to keep sharp when
they're approaching physical exhaustion. Many
people sip on BCAAs throughout the work day
for the same reason.
BCAAs have also recently been found to aid in a different type
of endurance: life span.
Researchers from Milan, Italy discovered that mice supplemented
with BCAAs in their drinking
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Researchers from Milan, Italy discovered that mice supplemented
with BCAAs in their drinking
water had higher amounts of mitochondria in their muscles,
higher activity of the longevity gene,
SIRT1, and lived 12 percent longer than those not getting
BCAA-enriched water. So
supplementing with BCAAs daily can keep you in the race longer
in addition to making you
stronger.
Branch Out for Fat-Loss ///The BCAAs are clearly great
mass-building supplements, but they also can aid in fat-loss.
Researchers have yet to determine precisely how this happens,
but they've offered up several
theories to explain the startling results they've seen.
One of the first studies to discover this benefit was a 1997
study of competitive wrestlers, which
found that those who were supplementing with BCAAs while
following a low-calorie diet
experienced a greater drop in body fat, particularly in the
waist, as compared to those taking a
placebo. My study from 2009 also found that the lifters taking
BCAAs lost about twice as much
body fat as those taking whey protein without added BCAAs.
A study out of Brazil found that leucine supplementation for six
weeks caused a large drop in
body fat. The researchers proposed that the increase in protein
synthesis stimulated by leucine
increased energy expenditure so much that it helped to burn off
body fat. Leucine has also been
found to reduce hunger, causing you to eat less while you burn
more, which ultimately leads to
fat-loss.
In the most recent study on BCAAs fat-loss effects, Japanese
researchers discovered that mice
given isoleucine while eating a high-fat diet gained
significantly less fat than mice not getting
supplemental isoleucine. This was due to isoleucine's ability to
activate special receptors, known
as PPAR, that increase fat-burning and inhibit fat storage.
BCAA Dosing ///Each time you take BCAAs you should go with about
5-10 grams. The most critical time to take
them is around workouts, so add 5-10 grams to your pre- and
post-workout shakes.
If your goal is to build mass, also consider taking a dose of
BCAAs first thing upon waking to
help stop the muscle breakdown that is turned on during your
night of fasting while you sleep.
You can also take a 5-10 gram dose of BCAAs at any other time of
day to get a mental energy
boost, reduce hunger, and aid muscle growth.
References:
1. Bassit, R.A., Sawada, L.A., Bacurau, R.F., et al. The effect
of BCAAsupplementation upon the immune response of triathletes.
Medicine & Science inSports & Exercise 32(7):1,214-1,219,
2000.
2. Blomstrand E.A role for branched-chain amino acids in
reducing central fatigue. JNutr. 2006 Feb;136(2):544S-547S.
3. Blomstrand, E., Saltin, B. BCAA intake affects protein
metabolism in muscle afterbut not during exercise in humans.
Journal of Physiology, Endocrinology andMetabolism 281(2):E365-374,
2001.
4. Borsheim, E., et al. Essential amino acids and muscle protein
recovery from
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And Grow Stronger With BCAAs
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4. Borsheim, E., et al. Essential amino acids and muscle protein
recovery fromresistance exercise. American Journal of Physiology,
Endocrinology and Metabolism283(4):E648-E657, 2002.
5. Coburn, J. W., et al. Effects of leucine and whey protein
supplementation duringeight weeks of unilateral resistance
training. J Strength Cond Res 2006May;20(2):284-91.
6. Cota, D., et al. Hypothalamic mTOR signaling regulates food
intake. Science. 2006May 12;312(5775):927-30.
7. Crowe, M. J., et al. Effects of dietary leucine
supplementation on exerciseperformance.
8. Eur J Appl Physiol. 2006 Aug;97(6):664-72.
9. D'Antona, G., et al. Branched-chain amino acid
supplementation promotes survivaland supports cardiac and skeletal
muscle mitochondrial biogenesis in middle-agedmice. Cell Metab.
12(4):362-72, 2010.
10. de Araujo JA, et al. Effect of chronic supplementation with
branched-chain aminoacids on the performance and hepatic and muscle
glycogen content in trained rats.Life Sci. 2006 Aug
29;79(14):1343-8.
11. De Lorenzo, A., et al. Effect of acute and chronic
branched-chain amino acids onenergy metabolism and muscle
performance.Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
12. De Palo, E.F., et al. Plasma lactate, GH and GH-Binding
protein levels in exercisefollowing BCAA supplementation in
athletes. Amino Acids 20:1-11, 2001.
13. Donato, J., et al. Effects of leucine supplementation on the
body composition andprotein status of rats submitted to food
restriction. Nutrition 22(5):520-527, 2006.
14. Gomez-Merino, D., et al. Evidence that the branched-chain
amino acid L-valineprevents exercise-induced release of 5-HT in rat
hippocampus. Int J Sports Med.2001 Jul;22(5):317-22.
15. Greer, BK, et al. Branched-chain amino acid supplementation
and indicators ofmuscle damage after endurance exercise.Int J Sport
Nutr Exerc Metab. 2007Dec;17(6):595-607.
16. Hassmen, P., et al. Branched-chain amino acid
supplementation during 30-kmcompetitive run: mood and cognitive
performance. Nutrition 10(5):405-410, 1994.
17. Karlsson, H. K., et al. Branched-chain amino acids increase
p70S6k phosphorylationin human skeletal muscle after resistance
exercise. Am J Physiol Endocrinol Metab,2007; 287(1):E1-7
18. Koba, T., et al. Branched-chain amino acids supplementation
attenuates theaccumulation of blood lactate dehydrogenase during
distance running. J Sports MedPhys Fitness. 2007
Sep;47(3):316-22.
19. Matsumoto, K., et al. Branched-chain amino acids and
arginine supplementationattenuates skeletal muscle proteolysis
induced by moderate exercise in youngindividuals. Int J Sports Med.
2007 Jun;28(6):531-8.
20. Mourier, A., et al. Combined effects of caloric restriction
and branched-chain aminoacid supplementation on body composition
and exercise performance in elitewrestlers.
21. Int J Sports Med 1997 Jan;18(1):47-55.
22. Nishimura, J., et al. "Isoleucine Prevents the Accumulation
of Tissue Triglyceridesand Upregulates the Expression of
PPAR{alpha} and Uncoupling Protein in Diet-Induced Obese Mice." J.
Nutr., March 2010, in press.
23. Ohtani, M., et al. Amino Acid Mixture Improves Training
Efciency in Athletes. J.Nutr. 136: 538S-543S, 2006.
24. Shimomura, Y., et al. Nutraceutical effects of
branched-chain amino acids onskeletal muscle. J Nutr. 2006
Feb;136(2):529S-532S.
25. Stoppani, J., et al., Consuming branched-chain amino acid
supplement during aresistance training program increases lean mass,
muscle strength and fat loss.Journal of the International Society
of Sports Nutrition 2009, 6(Suppl 1):P1, 2009.
26. Talbott, S., et al. Effect of Branched Chain Amino Acids on
Salivary Cortisol LevelsDuring Endurance Exercise. Annual Meeting
of the International Society of SportsNutrition, Las Vegas,
2006.
27. Tipton, K.D., et al. Acute response of net muscle protein
balance reflects 24-hbalance after exercise and amino acid
ingestion. American Journal of Physiology,Endocrinology and
Metabolism 284(1):E76-E89, 2003.
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Jim Stoppani, Ph.D.Jim holds a doctorate in exercise physiology
and has
been the personal nutrition and health consultant for
numerous celebrity clients...
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35 Comments
Rep Power: 0
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ht: 5'9"wt: 180 lbsbf: 12.0%
ACE0809
I do use BCAA's when I train fasted.... What I don't like is
that
all research is thoery and assumptions. I would never add
BCAA's to a protein shake why because it is protein with
BCAA's already in it. I think BCAA's only serve benefit when
training fasted.. Also I never pay attention to a study done
on
mice and rats that is just nonsense.
Feb 20, 2013 6:55pm | report
Rep Power: 0
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ht: 5'9"wt: 202 lbsbf: 17.0%
Zoso1116
Agreed. Also I spoke to my biochemistry professor
about this and he said that it is best to get your amino
acids from food which gives you a balanced amount of
several AA's. Supplementing a few AA's and having a
much lower amount of others isn't ideal for humans (he
gave me specific examples why but I forgot since it
was quiet some time ago).
Feb 20, 2013 7:02pm | report
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ht: 6'4"wt: 230 lbsbf: 75.0%
Casali
I have been doing IF and training fasted. I take BCAAs
before I train. Is that the only time I should take them?
I eat a huge meal after every workout (Only one meal
on training days). Then I go to sleep.
Feb 20, 2013 9:50pm | report
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ht: 5'10"wt: 184 lbsbf: 7.0%
NewBuild1
My understanding is that the appeal of BCAAs is down
to the speed of delivery, and that fact that post-
workout, whilst a whey or casein shake will take time
to digest, a BCAA dose will hit muscles much more
quickly. In fairness I have taken them over the past,
and noticed a significant improvement in recovery
time. Sure, getting all your nutrients from food would
be nice, however it isn't a realistic option for some
people, and I think BCAA tablets/powders can be
added to a diet to assist in this, the same way protein
shakes are used.
Feb 20, 2013 11:37pm | report
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Rep Power: 0
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ht: 5'5"wt: 141 lbsbf: 22.0%
xrizzox
if you're taking BCAA's while training fasted you're
defeating the purpose of training fasted
Apr 29, 2013 6:14pm | report
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ht: 5'7"wt: 165 lbsbf: 17.0%
xtmfit
Thanx good info
Feb 21, 2013 6:00am | report
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ht: 5'11"wt: 171.2 lbsbf: 14.6%
kbmulvaney
Great article. I'm going to start taking BCAA's now haha
Feb 21, 2013 8:38am | report
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ht: 6'0"wt: 165.4 lbsbf: 8.7%
solarconscious
some gainers have them stocked in already. 2n1
benefit
Jan 2, 2015 1:14pm | report
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ht: 5'6"wt: 161 lbsbf: 8.0%
dajunglebrotha
that dude curln that bar is huge!!!
Feb 21, 2013 9:23am | report
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ht: 6'1"wt: 201 lbsbf: 15.0%
wpetrie
He snorts his BCAA's
Feb 21, 2013 10:48am | report
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ht: 5'10"wt: 195.55 lbsbf: 14.0%
liorelr
I stick to universal's uni-liver. Most bcaa powders are
filled
with artificial flavors and sweetners
Feb 21, 2013 1:56pm | report
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ht: 6'1"wt: 195 lbsbf: 9.0%
HBDYWI
unless you're eating organic fruits, vegetables and
meats free of pesticides as well as a protein powder,
any type of beverage or food free of artificial
sweeteners, and coloring the amount in any flavored
BCAA powder wont hurt you at all.
i don't know you but i'm pretty sure you don't eat
THAT healthy and i'm not a doctor but i don't think
that'll kill you. so if a flavored BCAA is the worst thing
you'll have all day, you'll live.
Feb 22, 2013 11:43am | report
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7/9
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ht: 5'8"wt: 161 lbsbf: 15.0%
messymatt
Excellent article. BCAAs will slowly develop a similar
reputation to that of creatine. Essential.
Feb 21, 2013 2:29pm | report
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ht: 6'1"wt: 195 lbsbf: 9.0%
HBDYWI
bro that picture has to go. thats mad sketchy.
Feb 22, 2013 11:45am | report
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ht: 5'8"wt: 161 lbsbf: 15.0%
messymatt
I'll listen when you are brave enough to upload one.
Feb 23, 2013 8:53am | report
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ht: 5'5"wt: 171 lbsbf: 25.0%
michelle314
hahah
Feb 23, 2013 3:34pm | report
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ht: 6'9"wt: 318.4 lbsbf: 25.2%
crookedletter
I've recently begun using BCAA's as an addition to my
protein
in the morning, and post-workout. Thus far I haven't noticed
any additional size, but I have however, noticed that I am
able
to lift with more intensity for longer periods and not
suffer
from the soreness that would have affected me in the past.
Article Rated: 9
Feb 21, 2013 3:51pm | report
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ht: 5'11"wt: 180 lbsbf: 11.0%
fashionfella
@ACE0809 what do you want research to be if not
assumptions and theory? How can you really ever know if
something is true? I know BCAAs have helped my training not
saying everyone has to go out and buy a whole big stack of
them but they do help. Also I will trust a guy more with a
PHD
and who is jacked than someone with just one of the two.
Feb 21, 2013 9:30pm | report
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ht: 5'11"wt: 193 lbsbf: 13.0%
jtortorich
First off nice read. Secondly I feel a lot like some of you
here. I
take BCAA tabs before every solid meal as well as whey
protein with BCAA. I feel like when im dieting the BCAA's
save me from losing a lot of Muscle mass because they are
used for fuel as well as repairing your muscles. Otherwise
there really is no need to take them when bulking, you will
waste your money.
Feb 22, 2013 1:51pm | report
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ht: 6'2"wt: 190 lbsbf: 8.0%
cssrss
Good article. I have had great results with BCAA's, however
I
have been doing some research and have yet to find any
evidence showing the effects of BCAA's taken outside the
workout time frame. Would these AA's be ultimately stored as
glycogen and/or adipose via gluconeogenesis? If so, then
wouldn't taking them at other times of the day be counter
intuitive to keeping a lower body fat? Or is the over all
caloric
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intuitive to keeping a lower body fat? Or is the over all
caloric
value of these BCAA's negligible?
Feb 22, 2013 4:21pm | report
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masterlucero
I thought BCAA's were already in a Whey Protein supplement
and that was why Whey was the best protein to take among
other reasons... So this article is saying to take
additional
BCAA'S as well as Whey?
What are the best brands of BCAAA to take?
Apr 3, 2013 9:58am | report
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Body Stats
ht: 6'0"wt: 216 lbs
peeps135
Every time I read one of these articles I want to buy more
supplements. Looks like MP Assault already has BCAAs and
so does my post workout shake. Purchase avoided = )
Apr 10, 2013 2:31pm | report
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dynamiterec01
been looking for a good, simple explanation of exactly what
bcaas do. search is over.
Jun 26, 2013 12:27pm | report
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ht: 6'2"wt: 205 lbsbf: 20.0%
attractive19
I really like this article because I can relate to the benefits
of
taking BCAAs. I've been taking. BCAAs for over a month now
and I can say confidently that it really does help you with
recovery. I sip on them intra-workout and with my post
workout shake, and I'm barely sore the next morning.
Personally, I would recommend any one to try it out and see
how it works for them before judging it.
Jul 7, 2013 9:00am | report
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ht: 6'0"wt: 234.13 lbsbf: 15.0%
Kupcis
I love bcaa ...
Aug 2, 2013 7:32pm | report
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