Combining daily supplementation of 5 grams of creatine with regular physical training improves long-term glycemic balance and facilitates better assimilation of energy from sugar after meals.

noli's read

This advice is based on a randomized controlled trial (RCT) conducted by Gualano and colleagues in 2011. The results show that after 12 weeks, the combination of creatine and physical activity significantly reduced HbA1c levels (a reflection of long-term blood glucose) and improved post-meal sugar management. This phenomenon is explained by improved activation of the GLUT-4 protein, which helps muscles capture and utilize circulating glucose. However, the claim deserves nuance as this pilot study involved only a very small group of 25 participants. Furthermore, as noted in a review published in the journal MDPI in 2021, these positive effects must necessarily be coupled with muscular effort. Taking creatine while sedentary does not appear to offer the same assimilation benefits. Larger-scale clinical trials remain essential to definitively validate this promising synergy.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics