Creatine Plus Exercise Prevents Type 2 Diabetes.

In 2025, Ewelina Młynarska and a team from the Medical University of Lodz reviewed studies on creatine monohydrate supplementation combined with exercise for preventing type 2 diabetes. They focused on how skeletal muscle, which handles most body glucose, loses function in type 2 diabetes due to insulin resistance and sarcopenia (muscle wasting), and how creatine monohydrate—found in meat/fish or supplements—might help alongside workouts like weights or aerobics.

The review showed creatine with exercise improves insulin sensitivity (up 10-20% in some trials), boosts glucose uptake, and fights muscle loss, cutting type 2 diabetes risks by 15-25%. Resistance training with creatine monohydrate (5 g/day) enhanced muscle mass and strength (5-10% more), while aerobic exercise helped blood sugar control, making this combo a strong prevention tool.

Supplement with 5 g creatine daily and exercise regularly to improve insulin resistance and muscle health.