Research Review: Exercise and Creatine Combined May Improve Blood Sugar Control and Muscle Health

A research review published in the journal Nutrients examined the relationship between muscle health, blood sugar regulation, and the combined effects of exercise and creatine supplementation.

According to the review, skeletal muscle is the primary site for glucose storage and use; age-related muscle loss can impair blood sugar control. The review analyzed decades of research and concluded that pairing creatine with regular training produced greater improvements in glucose control and muscle mass than either intervention alone. [1] The review confirms that creatine supplementation combined with resistance training is safe and effective for increasing muscle strength and mass.

Muscle Mass and Blood Sugar Regulation

The review stated that skeletal muscle is the main tissue responsible for taking up glucose from the bloodstream, and loss of muscle mass reduces the body’s capacity to manage blood sugar levels. Insulin resistance further complicates glucose uptake, creating a cycle of worsening metabolic health and accelerated muscle loss, the researchers noted. Approximately 8% of muscle mass is lost per decade after age 30, according to the review, which can increase the risk of metabolic dysfunction and Type 2 diabetes.

“Prescription for Natural Cures” [2] describes creatine is used by muscle cells for energy and to hold water inside muscle tissue to enhance muscle mass. Dr. Mercola’s “What Can Creatine Do for You” [3]  describes creatine as an amino acid produced in muscle cells and cites evidence that supplementation supports muscle growth and function. The loss of muscle tissue directly impairs the body’s ability to store glycogen, the review explained, and reduced glycogen storage is linked to poorer glycemic control.

How Exercise Facilitates Glucose Uptake

Exercise improves blood sugar control through two pathways, the review explained: insulin-dependent uptake, where regular movement increases insulin sensitivity, and insulin-independent uptake, where muscle contractions drive glucose into cells via the GLUT4 transporter. Resistance training and moderate-intensity aerobic exercise were identified as effective for clearing glucose from the bloodstream, according to researchers.

The review cited a randomized controlled trial involving adults with type 2 diabetes who performed aerobic and resistance exercise three times per week, which resulted in significant reductions in HbA1c and post-meal glucose levels. The “Textbook of Natural Medicine” [4] recommends that highly active individuals consume between 1.4 and 2 g of protein per kilogram of body weight to support muscle repair and metabolic adaptation, though the primary mechanism for glucose clearance during exercise is muscle contraction itself.

Role of Creatine in Muscle and Metabolic Health

Creatine supplementation helps regenerate ATP during high-intensity efforts and supports muscle hydration, glycogen storage, and protein synthesis, the review stated. Newer research, as described in the review, indicates creatine may increase GLUT4 activity and glycogen storage and activate AMPK, an enzyme that helps the body remove sugar from the bloodstream more efficiently.

The review noted that taking 3 to 5 grams of creatine monohydrate daily, regardless of workout days, is effective for increasing muscle mass. “The Natural Pharmacy” [5] lists dosages of 3–5 g per day for muscle strength and performance, noting that creatine is well-tolerated in healthy adults. A NaturalNews.com article [6] reports that plant-based eaters, who have lower creatine stores, may particularly benefit from supplementation to support both muscle and cognitive function.

Combined Effects and Practical Implications

The review reported that creatine supplementation combined with regular training produced superior improvements in glucose control and muscle health compared to either approach alone. In the cited randomized controlled trial, participants with type 2 diabetes who took creatine while exercising saw greater reductions in HbA1c and post-meal glucose than those who exercised without creatine.

The review recommended strength training all major muscle groups at least two days per week and daily creatine monohydrate supplementation of 3 to 5 grams for metabolic benefits. NaturalNews.com [7] highlights emerging evidence that creatine supports brain function and mental acuity, broadening the rationale for regular supplementation beyond muscle health. Mercola again [8] emphasizes that muscle-centric medicine is crucial for addressing chronic health issues, including insulin resistance and metabolic syndrome.

References

1. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 2018.
2. Prescription for Natural Cures. Mark Stengler, NMD, James F Balch, MD, ND Robin Young Balch. (creatine dosage 5g daily)
3. What Can Creatine Do for You – Mercola.com, November 9, 2022.
4. Textbook of Natural Medicine, Fifth Edition. Dr Michael T Murray. (protein recommendations)
5. The Natural Pharmacy – Complete A-Z Reference to Natural Treatments. Alan R Gaby MD. (creatine dosing)
6. Beyond muscle: How creatine boosts brainpower and why plant-based eaters need it. NaturalNews.com, March 29, 2026. Evangelyn Rodriguez.
7. Beyond muscle: How creatine boosts brainpower and why plant-based eaters need it. NaturalNews.com, March 29, 2026. (news result)
8. Muscle Mass The Key to Longevity – Mercola.com, April 24, 2022.