Have you ever asked, “Can you dry scoop creatine?” Creatine, also known as creatine monohydrate, is a substance that you can find naturally in the body and use to improve muscle mass and workout performance.
Many people are curious whether they may dry scoop creatine and whether there are any risks or advantages to doing so. If you’re interested to know the answer, keep reading.
What is Dry Scooping Creatine?
Dry scooping or consuming creatine is where you take a dry scoop of creatine and dump it straight into your mouth without mixing it in a liquid. Dry scooping is either swallowed dry or chased with water or another liquid to assist with eating.
This trend became famous when some people started it on the internet, claiming it provides immediate boosts before workouts. However, this has been proven wrong by scientists.
Dry creatine comes typically in an unflavored form, making it simple to combine with other foods. Therefore, you don’t look any better than others who take creatine mixed with liquid, it doesn’t absorb better into the body, and it doesn’t offer more benefits.
What are the Benefits of Dry Scooping Creatine?
1. Improves Athletic Performance
Athletes commonly use creatine supplements because there is some evidence that they are effective in high-intensity training.
For participants in some kinds of exercise, boosting the body’s creatine pool appears to enhance performance. Researchers also added that not all studies reported the same benefits.
It seems to benefit athletes participating in anaerobic exercise but not an aerobic activity. Additionally, it appears helpful in short-duration, high-intensity, intermittent exercises but not necessarily in other types of exercise.
2. Increases Body Mass
Increased creatine content in muscles has been associated with greater body mass. However, according to research, creatine does not build muscle.
The increase in body mass occurs because creatine causes the muscles to hold water. Moreover, the gains in body weight observed are likely due to water retention during supplementation.
It is also possible that muscle mass builds as a result of working harder during exercise.
3. Deficiency Syndrome
Creatine is a natural substance and essential for a range of body functions. However, some people lack an adequate amount of creatine and are encouraged to take it.
Creatine deficiency is linked to a wide range of conditions, including, but not limited to: chronic obstructive pulmonary disease, congestive heart failure, depression, and many more.
People take supplements to increase creatine in the brain to relieve seizures, symptoms of autism, and movement disorders.
4. Muscular Dystrophy
People with muscular dystrophy may benefit from taking creatine to increase their strength.
A 2013 evaluation of 14 trials discovered that taking creatine increased muscle strength in persons with muscular dystrophy by 8.5% compared to not taking the supplement.
Therefore, using creatine every day for eight to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy. However, not all studies have produced the same results.
5. Cognitive Ability
Researchers published proof that creatine can improve mental performance in 2003.
In the study, 45 individuals performed better on working memory and intelligence tests, particularly those with time constraints, after taking a 5-g pill every day for six weeks than those that took a placebo.
According to research in 2007, “creatine supplementation aids cognition in the elderly. After taking a 5-g supplement daily for a week, participants completed several math equations and spatial assessments.”
The creatine supplementation users outperformed those who merely took a placebo.
Is Dry Scooping Creatine More Effective?
The most frequently cited advantage of dry scooping creatine is that it expedites the supplement’s entry into the bloodstream, allowing your body to absorb the substance more quickly.
However, dry scooping creatine is not more effective, and it is bad to dry scoop creatine. Your body doesn’t change the absorption rates of your creatine because you have had it dry.
Research suggests creatine is most effective when consumed with carbohydrates pre-workout, preferably by making a protein shake.
Risks of Dry Scooping Creatine
Choking is one risk when you dry scoop creatine. The same applies to creatine.
It is a fragile powder that irritates and clogs different areas of your airways, causing violent coughing fits and choking. Therefore, dry scooping creatine makes you more likely to choke than appear “cool” or “hardcore” on a probability scale.
2. Tooth Decay
Citric acid, a substance that lends your supplements a tangy or sour flavor, may be present in the creatine supplement you consume. This acid harms the tooth enamel.
When you dry scoop, the creatine powder will adhere to the enamel outside your teeth and eat away at it. As a result, it weakens your teeth.
Dry scooping could seriously harm your teeth over time and eventually cause tooth decay if you continue to use them.
Creatine waste can happen when dry scooping it, and a significant amount of creatine leaves your body by coughing rather than being absorbed.
You may manage to swallow it, but a lot of it stays in your mouth, where it becomes stuck to your teeth and gums and doesn’t get digested in your stomach. As a result, you may have stomach cramps.
In either case, this prevents you from consistently eating enough creatine to guarantee that your body has enough creatine stores to support your performance goals.
4. Excessive Coughing
You can frequently suffer from coughing when attempting to swallow any powder. Since creatine has a fragile texture, inhaling it before eating it would cause coughing and respiratory irritation.
Creatine changes into a gritty texture as soon as it touches the saliva in your mouth, making it even more difficult to swallow. So you have to deal with choking in addition to coughing.
5. Accidental Inhalation
You’ll unavoidably pant for air when coughing and choking, which may cause some of the powder to enter your airways and lungs.
Aspiration is a dangerous condition that results in lung infection or inflammation.
Frequently Asked Questions
Can you take creatine without dissolving it?
Taking creatine without dissolving it is known as dry scooping, which is known to have some risks. It can cause choking, which might lead to death.
Is it ok to dry scoop pre-workout?
Do not dry scoop your pre-workout supplement. Water or any drink you choose is the finest liquid to mix pre-workout.
People frequently include it in their post-workout protein drink or on days when they do not train. Meanwhile, some even combine it with some yogurt or protein oatmeal.
What is wrong with dry scooping?
Dry scooping creatine, or any powder, can be extremely dangerous. It can lead to choking, accidental inhalation, respiratory or cardiovascular distress, or death.
Additionally, it may trigger health problems ranging from trouble breathing to a heart attack, even among young, healthy people.
Some people who consume a dry scoop of pre-workout mix may accidentally inhale some of the powder, which isn’t intended to be swallowed dry.
Many people are curious about whether you may dry scoop creatine and whether there are any risks or advantages to doing so after it recently became popular on social media.
However, don’t believe the hype; dry scooping creatine has an exhibitionist component, and those who do it will have you convinced it’s hardcore and hits you harder. Therefore, don’t equate legitimacy with publicity and popularity.
So, the best advice I can give is to avoid dry scooping creatine.
If you found this article helpful, check our other fitness-related articles on ExpertFitness.org.
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Nathan Lloyd, MSc
LICENSED PERSONAL TRAINER
I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.
If you’re interested in my personal coaching programs, please contact me via the contact page.