English Creatine (1 Tsp)

Use plain, unsweetened creatine monohydrate mixed with water; flavored powders, gummies, and premixed drinks may contain sugar or fast-absorbing carbohydrates.

Check the nutrition label for added sugars, maltodextrin, dextrose, or large carbohydrate servings, and choose a product without them.

Avoid taking creatine alongside juice, soda, sweetened coffee, or a high-sugar snack; take it with water or an unsweetened beverage instead.

If you take it with food, pair it with protein, fat, and fiber—for example eggs with vegetables, plain Greek yogurt with berries, or nuts—to slow the rise in blood sugar.

Use your usual measured serving rather than increasing the dose, and avoid “loading” unless advised by your clinician.

If spikes continue despite using plain creatine, review the full meal and discuss your readings with a healthcare professional; creatine alone is not typically expected to raise blood sugar substantially.