{"id":2904,"date":"2023-09-13T10:11:50","date_gmt":"2023-09-13T10:11:50","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2904"},"modified":"2024-04-25T21:53:48","modified_gmt":"2024-04-25T21:53:48","slug":"prevent-muscle-cramps-in-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/prevenir-caibras-musculares-na-musculacao\/","title":{"rendered":"C\u00e3ibras musculares: Como evit\u00e1-las na Muscula\u00e7\u00e3o?"},"content":{"rendered":"<p>N\u00e3o \u00e9 incomum que fisiculturistas de todos os n\u00edveis experimentem algum tipo de c\u00e3ibra muscular antes, durante e depois de um treinamento de for\u00e7a ou de uma sess\u00e3o de treinamento de alta intensidade.<\/p>\n<p>Neste post, respondemos \u00e0 pergunta: o que s\u00e3o c\u00e3ibras musculares?<\/p>\n<p>Tamb\u00e9m destacamos algumas causas comuns de c\u00e3ibras musculares na muscula\u00e7\u00e3o, ao mesmo tempo que apontamos quanto tempo elas normalmente duram, como voc\u00ea pode evit\u00e1-las por conta pr\u00f3pria e o poss\u00edvel tratamento para c\u00e3ibras musculares.<br \/>\n<iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/VVWngg0fNfY?si=QHVUYTmw2Am0BrKo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>O que s\u00e3o c\u00e3ibras musculares?<\/h2>\n<p>Quando voc\u00ea ouve fisiculturistas reclamarem de c\u00e3ibras musculares, isso geralmente significa que eles est\u00e3o passando por uma situa\u00e7\u00e3o caracterizada por espasmos dolorosos e involunt\u00e1rios dos m\u00fasculos esquel\u00e9ticos.<\/p>\n<p>Sabe-se que as c\u00e3ibras musculares afetam praticamente qualquer grupo muscular menor ou maior. No entanto, a maioria dos fisiculturistas atestar\u00e1 o fato de que os m\u00fasculos dos p\u00e9s e da panturrilha s\u00e3o mais suscet\u00edveis a c\u00e3ibras musculares espont\u00e2neas do que qualquer outra parte do corpo.<\/p>\n<p>Embora as c\u00e3ibras musculares por si s\u00f3 sejam, na maioria das vezes, uma condi\u00e7\u00e3o inconveniente, mas inofensiva, elas tamb\u00e9m podem ser indicativas de problemas mais complicados. <a href=\"https:\/\/anabolic-coach.com\/pt\/glucosamina\/\" target=\"_blank\" rel=\"noopener\">sa\u00fade<\/a> problemas. C\u00e3ibras musculares podem estar associadas \u00e0 aterosclerose ou ao estreitamento das art\u00e9rias.<\/p>\n<p>No entanto, a maioria das c\u00e3ibras musculares sentidas pelos fisiculturistas s\u00e3o causadas por outras raz\u00f5es, conforme explicado em breve, mas essas c\u00e3ibras tendem a desaparecer por conta pr\u00f3pria depois de um tempo e t\u00e3o repentinamente quanto ocorrem.<\/p>\n<p>\u00c9 interessante notar que v\u00e1rios fatores de risco s\u00e3o conhecidos por desencadear c\u00e3ibras musculares, e alguns desses fatores incluem m\u00fasculos esquel\u00e9ticos tensos e inflex\u00edveis e um desequil\u00edbrio nos n\u00edveis de eletr\u00f3litos e\/ou minerais.<\/p>\n<p>Se voc\u00ea j\u00e1 sentiu c\u00e3ibras musculares, poder\u00e1 notar um ou ambos os seguintes sintomas:<\/p>\n<ul>\n<li>espasmos espont\u00e2neos dos m\u00fasculos, e<\/li>\n<li>espasmos musculares involunt\u00e1rios dolorosos.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2917\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Causas de c\u00e3ibras musculares na muscula\u00e7\u00e3o<\/h2>\n<p>\u00c9 importante notar que n\u00e3o existe uma causa espec\u00edfica conhecida para c\u00e3ibras musculares esquel\u00e9ticas. No entanto, os fatores de risco que podem desencadear um epis\u00f3dio de c\u00e3ibras musculares, frequente ou ocasionalmente, s\u00e3o conhecidos e alguns desses fatores de risco s\u00e3o:<\/p>\n<h3>#1. M\u00fasculos inflex\u00edveis e tensos:<\/h3>\n<p>Sempre que seus m\u00fasculos ficam tensos e parecem inflex\u00edveis devido \u00e0 atividade f\u00edsica insuficiente ou \u00e0 falta de uma rotina de exerc\u00edcios adequada, voc\u00ea pode estar mais propenso a sentir c\u00e3ibras musculares.<\/p>\n<p>Seus m\u00fasculos podem ficar inflex\u00edveis, r\u00edgidos e tensos quando voc\u00ea est\u00e1 em m\u00e1s condi\u00e7\u00f5es f\u00edsicas devido a problemas de sa\u00fade ou a um estilo de vida sedent\u00e1rio caracterizado pela falta de exerc\u00edcios, levando a um t\u00f4nus muscular e condicionamento f\u00edsico deficientes.<\/p>\n<h3>#2. Dieta pobre e desidrata\u00e7\u00e3o:<\/h3>\n<p>As c\u00e3ibras musculares foram atribu\u00eddas \u00e0 m\u00e1 nutri\u00e7\u00e3o e dieta, o que pode levar a uma queda significativa nas necessidades nutricionais di\u00e1rias do corpo e, portanto, desencadear c\u00f3licas espont\u00e2neas.<\/p>\n<p><a href=\"https:\/\/anabolic-coach.com\/pt\/mantenha-se-hidratado-durante-os-treinos-intensos\/\" target=\"_blank\" rel=\"noopener\">Desidrata\u00e7\u00e3o<\/a> causadas por maus h\u00e1bitos de hidrata\u00e7\u00e3o, transpira\u00e7\u00e3o excessiva ou gastroenterite tendem a privar os m\u00fasculos de fluidos, eletr\u00f3litos e minerais essenciais necess\u00e1rios para o bom funcionamento e crescimento dos tecidos musculares esquel\u00e9ticos.<\/p>\n<h3>#3. Esfor\u00e7o excessivo do seu m\u00fasculo:<\/h3>\n<p>Voc\u00ea correr\u00e1 o risco de sentir c\u00e3ibras musculares se submeter um determinado grupo muscular a um esfor\u00e7o f\u00edsico consider\u00e1vel.<\/p>\n<p>Sabe-se que muitos fisiculturistas sofrem c\u00e3ibras musculares quando praticam treinamento de alta intensidade de intervalo (HIIT).<\/p>\n<p>O esfor\u00e7o excessivo dos m\u00fasculos esquel\u00e9ticos frios tamb\u00e9m \u00e9 um fator de alto risco de c\u00e3ibras musculares. \u00c9 por isso que voc\u00ea precisa fazer extensos aquecimentos gerais e exerc\u00edcios de alongamento antes de intensificar seu regime de treino com um treino principal que consiste em HIIT ou muscula\u00e7\u00e3o.<\/p>\n<h3>#4. Fadiga e les\u00f5es musculares:<\/h3>\n<p>H\u00e1 evid\u00eancias que sugerem que a fadiga muscular causada por altos n\u00edveis de \u00e1cido l\u00e1ctico no tecido muscular pode levar a c\u00e3ibras musculares repentinas.<\/p>\n<p>O ac\u00famulo de \u00e1cido l\u00e1ctico \u00e9 comumente experimentado por fisiculturistas, especialmente quando eles levantam peso durante o treinamento de for\u00e7a.<\/p>\n<p>Espasmos musculares involunt\u00e1rios e espasmos, que s\u00e3o sintomas de c\u00e3ibras musculares, tamb\u00e9m ocorrem sempre que fisiculturistas s\u00e3o atingidos por les\u00f5es musculares.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2918\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. Isquemia ou queda no suprimento de sangue:<\/h3>\n<p>A contagem de gl\u00f3bulos vermelhos (RBC) \u00e9 importante para determinar a quantidade de sangue oxigenado e rico em nutrientes que chega aos tecidos musculares esquel\u00e9ticos.<\/p>\n<p>Sempre que seus n\u00edveis de gl\u00f3bulos vermelhos caem, seus m\u00fasculos esquel\u00e9ticos ficar\u00e3o privados de oxig\u00eanio e nutrientes vitais, o que pode causar c\u00e3ibras musculares em rea\u00e7\u00e3o \u00e0 escassez de sangue rico em nutrientes e oxig\u00eanio.<\/p>\n<p>Al\u00e9m desses fatores de risco, sabe-se que algumas condi\u00e7\u00f5es m\u00e9dicas aumentam o risco de sofrer c\u00e3ibras musculares. Algumas dessas condi\u00e7\u00f5es m\u00e9dicas incluem:<\/p>\n<h4>Aterosclerose<\/h4>\n<p>A aterosclerose \u00e9 uma condi\u00e7\u00e3o m\u00e9dica na qual as art\u00e9rias se estreitam como resultado da forma\u00e7\u00e3o de placas gordurosas nas paredes das art\u00e9rias afetadas.<\/p>\n<p>Esta condi\u00e7\u00e3o pode levar \u00e0 isquemia, onde o fornecimento de sangue aos tecidos musculares diminui e cuja consequ\u00eancia \u00e9 o aparecimento espont\u00e2neo de c\u00e3ibras musculares.<\/p>\n<h4>Ci\u00e1tica<\/h4>\n<p>Se voc\u00ea tem ci\u00e1tica, uma condi\u00e7\u00e3o em que h\u00e1 press\u00e3o no nervo ci\u00e1tico, causando dor intensa que surge em um lado da parte inferior das costas, n\u00e1degas e perna, voc\u00ea pode sentir c\u00e3ibras musculares como consequ\u00eancia e sintoma do nervo ci\u00e1tico irritado.<\/p>\n<h4>Medica\u00e7\u00e3o prescrita<\/h4>\n<p>Existem medicamentos prescritos que agem como diur\u00e9ticos e fazem voc\u00ea urinar com frequ\u00eancia, perdendo assim l\u00edquidos e eletr\u00f3litos.<\/p>\n<p>Essa perda frequente de l\u00edquidos e eletr\u00f3litos pode diminuir significativamente os n\u00edveis de minerais e esse desequil\u00edbrio \u00e9 conhecido por ser um gatilho para c\u00e3ibras musculares.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2919\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Quanto tempo duram as c\u00e3ibras musculares?<\/h2>\n<p>Uma c\u00e3ibra muscular t\u00edpica come\u00e7a com a contra\u00e7\u00e3o repentina dos m\u00fasculos esquel\u00e9ticos, causando dor no local da c\u00e3ibra e ao redor dela.<\/p>\n<p>A contra\u00e7\u00e3o ou encurtamento do m\u00fasculo esquel\u00e9tico \u00e9 caracterizado por espasmos involunt\u00e1rios e espor\u00e1dicos dos tecidos musculares que podem durar de menos de um minuto a quase um quarto de hora.<\/p>\n<h2>Como evitar c\u00e3ibras musculares?<\/h2>\n<p>A vantagem para os fisiculturistas \u00e9 que as c\u00e3ibras musculares podem realmente ser evitadas com algum sucesso compar\u00e1vel. Se voc\u00ea quiser evitar c\u00e3ibras musculares, n\u00e3o h\u00e1 como errar se seguir estas dicas:<\/p>\n<h3>#1. Permane\u00e7a em forma:<\/h3>\n<p>Ao aumentar sua aptid\u00e3o f\u00edsica, voc\u00ea reduzir\u00e1 o risco de sofrer c\u00e3ibras musculares causadas por m\u00fasculos inflex\u00edveis e\/ou tensos.<\/p>\n<h3>#2. Ajuda para aquecimento:<\/h3>\n<p>Antes de praticar qualquer HIIT ou muscula\u00e7\u00e3o, primeiro voc\u00ea precisa realizar aquecimentos gerais e exerc\u00edcios de alongamento ativo para aquecer os m\u00fasculos antes de serem submetidos a treinos intensos.<\/p>\n<p>Os m\u00fasculos frios s\u00e3o mais suscet\u00edveis a c\u00e3ibras musculares, portanto, um exerc\u00edcio de aquecimento e alongamento ajudar\u00e1 a aquecer os m\u00fasculos e a combater o problema das c\u00e3ibras musculares.<\/p>\n<h3>#3. Fique hidratado:<\/h3>\n<p>Voc\u00ea precisa se manter hidratado bebendo muita \u00e1gua pot\u00e1vel antes, durante e mesmo depois de sua rotina regular de exerc\u00edcios.<\/p>\n<p>Ao manter-se hidratado, voc\u00ea garantir\u00e1 que seus tecidos musculares obtenham os nutrientes, minerais essenciais e eletr\u00f3litos necess\u00e1rios para funcionar de maneira eficaz, ao mesmo tempo que evita c\u00e3ibras musculares repentinas.<\/p>\n<h3>#4. Mantenha uma boa dieta:<\/h3>\n<p>Uma dieta altamente nutritiva ajudar\u00e1 muito a proteg\u00ea-lo de c\u00e3ibras musculares frequentes. Ao fornecer a todo o sistema corporal as necessidades di\u00e1rias de nutrientes, os tecidos musculares receber\u00e3o a quantidade certa de nutri\u00e7\u00e3o necess\u00e1ria.<\/p>\n<h3>#5. Massagem:<\/h3>\n<p>Uma massagem ap\u00f3s um treino intensivo pode ajudar a circula\u00e7\u00e3o do sangue nos tecidos musculares e aliviar a tens\u00e3o muscular de uma s\u00f3 vez.<\/p>\n<p>Para garantir que voc\u00ea receber\u00e1 a massagem certa, consulte um profissional, voc\u00ea pode consultar um fisioterapeuta perto de voc\u00ea.<\/p>\n<p>Se sentir c\u00e3ibras musculares graves, voc\u00ea pode aliviar a dor rapidamente com a aplica\u00e7\u00e3o de uma bolsa de gelo para ajudar a relaxar o m\u00fasculo problem\u00e1tico.<\/p>\n<p>Existem tamb\u00e9m medicamentos que voc\u00ea pode tomar para regular as c\u00e3ibras musculares, mas \u00e9 aconselh\u00e1vel consultar seu m\u00e9dico para saber o tipo certo de medicamento prescrito a ser usado.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2920\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Pensamentos finais<\/h2>\n<p>C\u00e3ibras musculares podem ser um verdadeiro motivo de preocupa\u00e7\u00e3o para a maioria dos fisiculturistas. No entanto, \u00e9 sempre melhor n\u00e3o pensar muito em ter c\u00f3licas durante o treino. Voc\u00ea deve manter-se sempre hidratado, comer bem, manter-se em forma e fazer aquecimento antes de cada sess\u00e3o de HIIT.<\/p>\n<p>Tamb\u00e9m \u00e9 importante lembrar que as c\u00e3ibras musculares podem ser um sintoma de um problema de sa\u00fade mais grave n\u00e3o diagnosticado, por isso certifique-se de fazer um exame m\u00e9dico completo se as c\u00e3ibras musculares ocorrerem com frequ\u00eancia e durarem por um longo per\u00edodo de tempo.<\/p>\n<p>Para obter mais informa\u00e7\u00f5es sobre c\u00e3ibras musculares, voc\u00ea pode conversar gratuitamente com nosso IFBB PRO interno aqui para obter conselhos sobre o tratamento de c\u00e3ibras musculares, entre outras informa\u00e7\u00f5es \u00fateis.<\/p>","protected":false},"excerpt":{"rendered":"<p>N\u00e3o \u00e9 incomum que fisiculturistas de todos os n\u00edveis experimentem algum tipo de c\u00e3ibra muscular antes, durante e depois de um treinamento de for\u00e7a ou de uma sess\u00e3o de treinamento de alta intensidade. Neste post, respondemos \u00e0 pergunta: o que s\u00e3o c\u00e3ibras musculares? Destacamos tamb\u00e9m algumas causas comuns de c\u00e3ibras musculares na muscula\u00e7\u00e3o enquanto apontamos como [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/prevenir-caibras-musculares-na-musculacao\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":2965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75],"tags":[],"class_list":{"0":"post-2904","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-medical"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle cramps: How to prevent them in Bodybuilding? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover essential techniques to optimize your training routine and nutrition, ensuring a cramp-free journey to peak performance and muscle gains.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/pt\/prevenir-caibras-musculares-na-musculacao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle cramps: How to prevent them in Bodybuilding? 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