Dry scooping supplements has recently become popular on social media.
It’s a TikTok/Instagram fad that’s gone a little too far. What fitness influencers did for laughs at first is now being taken seriously as a method of ingesting powdered supplements.
In the past, this was mostly reserved for pre-workout powders, but recently, other supplements have entered the “dry-scoop challenge” arena as well. Because of this, you may be wondering if there are any advantages or disadvantages to taking creatine in a dry scooping form.
You should not dry scoop creatine, dry scooping does not add any addition benefit. In fact it will cause dental and mouth problems. Choking can also occur, therefore, always mix creatine well in water or shake.
Dry Scooping: What Is It?
Powdered supplements can be taken “dry scooping,” or without any additional liquid. The powder is scooped into the mouth and is then swallowed dry. Because dry scooping can increase absorption rates, this is done so that the supplement’s effects can be felt more rapidly.
This trend originated with pre-workout but has spread to other supplements; it’s done in part for entertainment (some of the reactions are funny) and in part because there’s an unfounded belief that dry scooping supplements is more beneficial than dissolving them in a liquid.
Instead, the opposite is true, as some experts have warned that dry scooping certain supplements can be harmful.
Can You Dry Scoop Creatine?
Taking creatine via dry scooping is possible but not advised. Creatine is most easily digested when it is completely dissolved in a liquid. Creatine, an osmolyte, absorbs moisture from its environment. Creatine causes severe stomach cramps because it attracts water from the digestive tract and the surrounding area if you take it in a dry scooping form.
The reason I’ll be saying the same thing over and over again is that dry scooping creatine does not work. The fact that you can dry-scoop creatine doesn’t make it a good idea, but there’s no rule against it either.
Do You Need To Mix Creatine Powder With Water If You Scoop It Dry?
Though it may seem like a good idea at the time, taking creatine by dry scooping and then flushing it down with water is not going to help your body absorb or use the supplement.
Adding water after dry-scooping, which means your mouth will function as a shaker, not only defeats the purpose of dry-scooping but also makes taking the supplement more complicated.
If dry scooping was the most effective method of ingesting creatine, the label would instruct you to do so.
Is It Unhealthy to Take Creatine Monohydrate Dry?
While dry-scooping creatine is not inherently harmful, it may lead to undesirable effects. Creatine, for starters, is a substance that rapidly absorbs water, so when you go to dry scoop it, you’ll find that it sticks to any moist area, which is basically your entire mouth and throat.
Now, a single serving of creatine ranges from 3g to 5g, which isn’t all that much. Attempting to dry scoop it will be painful, and there is a small risk of choking (or difficulty breathing) if it gets stuck in your throat, but these are not the primary concerns.
The main problem with using a dry scoop to consume creatine is that it needs to be dissolved first. Dry scooping creatine has no positive effects.
The “kick” from a pre-workout supplement may be felt more quickly if it is dry-scooped, but creatine functions in a different way. Creatine is a molecule that helps muscles recover and provides more energy. It is stored in skeletal muscle (through ATP production).
To maximise the benefits of creatine supplementation and fill your body’s creatine stores, it’s important to absorb as much of the supplement as possible. This is accomplished by taking creatine after it has been completely dissolved in water or another liquid.
Creatine, once consumed, will draw water from the stomach and surrounding tissues if it is not completely dissolved. Constant cramping and abdominal distention will result from this.
In addition to being inefficient due to poor absorption, the residue left on your teeth after dry-scooping creatine is harmful to your oral health and has been linked by many experts to the development of plaque and cavities.
Alternatives to Wet Scooping Creatine
My first and most obvious recommendation is that you dilute your creatine completely in water before ingesting it. Dry scooping creatine for a TikTok challenge or because you think it’s a “cool” thing to do is not something that can be fixed other than to tell people to stop doing it.
However, if you can’t get creatine to dissolve normally and are resorting to dry scooping as a result, I have some much better recommendations for you.
To begin, if you are looking for a more hassle-free way to supplement creatine, a pill is your best bet. Although most people use creatine powder because of its lower cost, creatine pills deliver the same amount of creatine per serving.
Therefore, a creatine pill is the best option if you’d rather not have to mix your creatine and want to consume it right away.
Creatine has no discernible taste, but many find it difficult to dissolve it in water without leaving a gritty residue. Creatine supplements work best when taken with a protein shake or dissolved in warm water.
Some Closing Remarks
It’s a fad that we hope doesn’t last too long, but dry scooping your supplements.
One of the worst fads, dry-scooping creatine provides zero benefits and should be avoided at all costs. In fact, dry scooping is the least efficient method of ingesting creatine.
It’s recommended that, prior to consumption, creatine be completely dissolved in a liquid. Waste, a choking hazard, stomach cramps, and time and money spent on dry scooping are all things that will happen.
