Creatine is a popular dietary supplement widely used in the health and fitness industry. It is a naturally occurring compound found in muscles and helps to produce energy during high-intensity exercise. While creatine is generally considered safe, its no energy property can cause hypoglycemia, where your glucose levels can slip below 70. However, the additives in it can spike and crash glucose levels when taken with smoothies and shakes.
Maximizing the benefits of creatine
• Try sticking to pure creatine monohydrate powder and mix it with water only.
• Try to avoid adding sugary or high-carb additives to your creatine supplements, such as fruit juice or a sports drink.
Studies have shown that creatine can increase glucose uptake into muscle cells, improving glucose metabolism and insulin sensitivity. These benefits make creatine a promising supplement for individuals with pre-diabetes or type 2 diabetes. If you’re prone to hypoglycemia, monitor your glucose levels closely and consider taking creatine with a meal or snack. Those who are diabetic or pre-diabetic should consult with their healthcare provider before taking creatine.
