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One of the most impressive features of competitive bodybuilders is their vascularity.
It’s what separates the average bro lifter and the pros.
In this article, we cover the effects of creatine on vascularity, how to take creatine for vascularity, the best creatine for vascularity, and much more!
Here’s whether creatine increases vascularity:
Creatine increases vascularity by relaxing your blood vessels. This allows more blood to flow through your veins to your muscles which makes you look more vascular. Also, creatine can help boost fat loss which increases vascularity.
Reasons Why Creatine May Increase Vascularity
Creatine Relaxes Your Blood Vessels
Creatine is a mild vasodilator.
In other words, it helps widen your blood vessels which allows more oxygen and nutrients to reach the muscle.
Since visible veins are a hallmark of vascularity, the wider your veins (from taking creatine), the more vascular you’ll appear.
Creatine Increases Muscle Mass
Creatine works by increasing the amount of energy available to your muscles. As a result, creatine helps make your workouts more intense.
This higher intensity exercise can lead to more micro-damage in your muscle tissue.
Our bodies respond to this damage by repairing the muscle tissue and making it bigger.
(This is a process called hypertrophy.)
So theoretically, creatine should help you gain muscle mass.
Well, a review of 22 studies compared the difference in muscle gain in creatine takers and non-takers.
The results showed that creatine takers put on an extra 1.37kg of lean muscle on average compared to non-takers.
But what does this have to do with vascularity? I hear you cry.
Well, when your muscles get bigger, your veins are pushed closer to the surface of your skin, which makes them pop out more.
As a result, you’ll look more vascular.
Creatine Helps With Fat Loss
A calorie deficit is the most important factor when it comes to fat loss.
(Yes, even more important than detox smoothies, keto capsules and intermittent fasting, ha!)
In simple terms, a calorie deficit is when your net calorie intake is negative.
I.e., you’re burning more calories than you’re eating.
Now, there are 2 ways to increase a calorie deficit.
You can either:
- Eat less calories
- Burn more calories
Since creatine increases the intensity of your workouts, it helps you burn more calories which means more fat loss.
And the less body fat you have, the more noticeable your veins will be, giving your muscles a more vascular appearance.
Reasons Why Creatine May Decrease Vascularity
Creatine Increases Water Retention
According to research, creatine significantly increases water retention.
As a result, it can give you a bloated appearance.
The more bloated you appear, the less your veins will pop out which could make you look less vascular.
(This is the reason why pro bodybuilders stop drinking water a day before their competition! It helps ‘dry them out’ which gives them that crazy veiny figure.)
Should You Take Creatine To Increase Vascularity?
Overall, creatine has a positive effect on vascularity, and the benefits outweigh the possibility of looking bloated.
That said, there are other supplements that have a more direct effect on vascularity like L-Arginine and Citrulline Malate.
These increase vascularity by increasing nitric oxide levels, which is a compound that helps dilate your blood vessels.
But personally, I’d prioritise creatine over L-Arginine and Citrulline Malate as creatine offers a wider range of benefits.
How Long Does It Take For Creatine To Increase Vascularity?
Creatine will help increase vascularity the most once your muscles’ creatine levels are full.
This can take a few weeks after you start taking creatine, so I’d expect to notice a difference after a month or so.
How To Take Creatine For Enhanced Vascularity
So, you’re ready to bite the bullet and try out creatine to help with your vascularity.
But what’s the best way to take it?
Well, the important thing is to ensure you’re taking creatine consistently.
To simplify things, let’s say to take 5000mg of creatine daily.
(Ideally, after your workouts on training days!)
Then, once you’ve built more muscle and you’ve lowered your body fat, you might want to stop using creatine to minimize bloating.
When you stop taking creatine, your hard-earned muscle doesn’t just vanish.
You can maintain it for as long as you like, as long you train regularly and eat enough protein.
(Related Reading: How To Take Creatine Monohydrate For Beginners [Ultimate Guide])
Best Creatine For Vascularity
My go-to creatine is Optimum Nutrition Micronized Creatine powder.
I’ve been taking 5g of the stuff after every workout for over 2 years now, and I have nothing but praise for it.
It’s cheap, effective, and dissolves easily so you don’t have encounter that nasty gritty texture that other creatine powders often have.
Also, I’m huge fan of Optimum Nutrition.
Their products are of the highest standard, and they’re trusted and respected all around the globe.
(Or if you want an even more detailed breakdown of this product, then take a look at my epic review of ON Micronized Creatine.)
In summary, creatine is a solid supplement for those wanting to increase vascularity, as it works from many angles.
The only negative is that some users may experience bloating after taking creatine, which can reduce vascularity.
But that’s a small price to pay for all the awesome benefits that creatine has to offer!
I hope you’ve enjoyed this article and have a better idea of whether you should take creatine for vascularity.
Thanks and I’ll see you in the next article.
P.S. Please share your thoughts in the comments below – I reply to every comment 😊