Can You Dry Scoop Creatine? – The Deets on This Viral Social Media Trend

creatine scoop nestled in jar

Dry scooping has become a viral social media trend on TikTok lately, though it all came about around the time of the infamous cinnamon powder challenge. This article will detail how this trend came about, if dry scooping creatine is worth it, and more essential details on how to reap the benefits of creatine supplementation! 

Quick Takeaway:

  • Arising from the popular cinnamon challenge, dry scooping creatine and other powder supplements have become all the rage. This is due to misinformation that doing so will promote a more concentrated boost of benefits in one go for lifters and athletes looking to promote more incredible benefits in their performance. 
  • Though dry scooping has become incredibly well-known all over social media, we advise against this method of taking powdered supplements. There are potential health risks associated with dry scooping that can be easily avoidable by taking the supplement properly using the instructions provided on the product’s label. 
  • In contrast to the pros, many more cons are associated with dry scooping. Our ending recommendation is that dry scooping creatine or other supplements is not worth the hype. 

Dry Scooping – Where It Came From & Why It’s So Popular

Surveying dry scoop trends with powder supplements
Dry scoop survey
Source: Everflex Fitness 2024

Surprisingly, nearly 40% of our survey respondents revealed that they dry scoop powder supplements, with 20% stating that they used to!

You might remember on social media years ago the infamous cinnamon challenge notorious for sending cinnamon powder dust puffing out of people’s mouths. This challenge has become a commonality in the fitness world. 

Dry scooping pre-workout powders, creatine powders, or really any supplement powder, has become quite popular. This is the best hardcore way to consume creatine or other powder supplements for some. For others, this is the easiest and fastest way to reap the benefits of a supplement to boost progress in the gym. 

Can I Dry Scoop Creatine? 

Anyone can participate in the dry scooping trend of taking sports supplements, though we don’t recommend it. From potentially wasting supplements to promoting potential health concerns, dry scooping isn’t the best way to consume creatine or really any supplement.

The world saw how unsuccessful dry scooping was for people with the cinnamon challenge and how much product was wasted in the process. But there is more than wasting products that are a cause of concern for individuals. Dry scooping powdered products is an unsafe practice we advise avoiding. 

An Overview of Creatine & Its Benefits

Creatine is one of the most popular supplements in sports and fitness for its many health benefits. Widely researched, this natural substance has been formed into a supplement to more readily promote the innate benefits it provides, especially for active individuals who may need to increase creatine stores. Continue reading below to learn more about creatine and its benefits! 

What Is It?

Creatine is a naturally occurring substance made from three amino acids and two enzymes. Its job is to stimulate adenosine triphosphate (ATP) production, a source of energy in the human body. Though the body naturally produces creatine, consuming creatine is possible through dietary supplements or foods such as meats. 

One of the most common types of creatine used in supplements is creatine monohydrate. It is the most researched form of creatine, consistently backed by scientific evidence to promote numerous muscle-building and performance benefits.  

The Benefits

Creatine supplementation is consistently used in the sports and fitness world to promote benefits for individuals looking to promote progress in strength for lifting weights, body composition, or athletic performance. 

This heavily studied supplement has been consistently backed by research to promote the benefits it is touted for having, hence why creatine is so commonly used to aid athletes and exercising individuals looking to enhance their results in and out of the gym. 

Creatine Benefits:

  • Supports muscle cells
  • Promotes muscle growth
  • Increases lean muscle mass
  • Enhances athletic performance
  • Benefits brain function  

Pros of Dry Scooping Creatine

The benefits of dry scooping aren’t as bountiful as one might initially believe for such a widely used form of taking powder supplements. Case in point, people primarily dry scoop creatine or other powdered supplements for quicker absorption and more bountiful benefits. 

Absorbed Faster for Amplified Benefits

Many believe that dry scooping creatine helps promote quicker effects by being absorbed faster into the body compared with other methods. 

Not only do they believe that the supplement is absorbed faster, but a larger concentrated dose will be absorbed into the body at once for more amplified benefits for performance and exercise since the powder is not diluted by water or otherwise. Currently, there is not enough evidence to back these claims. 

Cons of Dry Scooping Creatine

Man in pain, gripping his gut

Unfortunately, there are more cons of dry scooping creatine than pros. The potential risks are too prevalent for this method to be recommended to individuals. Below are some health concerns that can arise from dry scooping creatine. 

Inhalation & Choking

The risks of dry scooping a dry powder such as a creatine supplement can be life-threatening. 

Taking creatine powder dry can result in accidental inhalation of the product, with many downing a large amount of powder, which can cause choking or difficulty breathing. Inhaling the powder product can also raise risks of lung inflammation and infection.  

Harmful for Teeth

Dry scooping powder supplements may not be the best move for your teeth and can lead to tooth decay due to malic acid and citric acid exposure.  

Consuming creatine dry exposes the teeth to contents such as citric acid, which can strip away enamel on the teeth. This exposes the teeth to potential damage that can risk cavities and erosion. 

Stomach Cramps

Taking creatine dry has been reported to cause digestive issues, especially when taken on an empty stomach. Some common problems that arise from dry scooping creatine include diarrhea, nausea, and cramping.  

Suffering from these side effects can seriously affect your focus and performance for a workout session or athletic event. 

Supplement Wastage

Another con to consider with dry scooping creatine is the supplement wastage. More often than not, spewing, choking, and coughing are common denominators when taking dry supplements, resulting in supplement wastage.

Dry scooping is often not a pleasurable experience either since it often coincides with coughing or choking, so we don’t suggest this method of taking creatine supplements. 

How to Use Creatine Powder Safely

There are ways to use creatine powder safely to decrease the risk of mistakenly inhaling or choking on the supplement. For example, mixing creatine powder with a liquid will drastically reduce the chances of inhaling the powder into the lungs. Let’s look at some other ways to use creatine powder safely! 

Mix Creatine with a Liquid

Mixing creatine with a liquid is advised over dry scooping powder. This dramatically reduces choking or inhalation hazards and the chances of damaging teeth enamel from the dry powder. 

We suggest mixing your creatine powder with water, juice, smoothie, or whey protein shake. Some people even like taking creatine with warm water or tea to improve the dissolving process, as the powder will typically dissolve more slowly in colder liquids. However, the benefits of the supplement are not affected. 

Change the Supplement Form

Supplements are available in various forms, including gummy, capsule, pill, or powder. You can pick which one best suits your preferences and goals.  

No evidence suggests that the benefits of one supplement form are more significant than the other. Of course, the powder form of creatine will be more quickly digested than the capsule or gummy, though the benefits will remain the same. 

Can You Dry Scoop Creatine? – Final Thoughts

Instead of dry scooping powdered supplements, there are other productive ways to take creatine. Creatine capsules are an easy method of taking creatine for individuals who are picky about powder supplements and dry scoop the product to get it over and done with. 

Another method is to dissolve creatine in a liquid. Mixing creatine with water will make it go down easier to prevent accidentally inhaling the powder. Other forms of creatine, such as creatine capsules and gummies, can be incorporated instead of dry scooping powder to promote safety and result in your health and fitness routine. 

Top Recommended Creatine Supplements

There is a variety of creatine supplementation available to choose from, whether it be powder, gummies, or capsules. Choosing which is best for you and your goals can do wonders in supporting progress to achieve results! 

Jacked Factory Creatine Monohydrate – Best for Muscle Gains

Jacked Factory Creatine Monohydrate Bottle

Overview

Say goodbye to dry scooping and hello to taking creatine the correct way, as in mixed with a liquid, with Jacked Factory’s creatine monohydrate powder!

Popular amongst athletes, powerlifters, bodybuilders, and fitness enthusiasts, this creatine monohydrate powder by Jacked Factory boasts all the desirable benefits of creatine. From enhanced athletic performance to boosted muscle gains, this creatine powder supplement is the way to go! 

Highlights

  • Made using only one ingredient:
    • Pure creatine monohydrate powder
  • This vegan-friendly creatine supplement naturally increases:
    • Strength
    • Power
    • Endurance 
    • Athletic performance 
    • Muscular hypertrophy 
  • 100% hassle-free money-back guarantee
  • Can easily be stacked with your favorite powder supplement, including protein and BCAAs

Price

PRODUCTAMOUNTPRICING
Jacked Factory Creatine Monohydrate14.99oz/425g$34.99

Bottom Line

Jacked Factory’s creatine monohydrate powder is the perfect choice for athletes, bodybuilders, and just about anyone who’s active. Promoting only one pure ingredient, creatine monohydrate, this supplement is free from fillers and full of benefits! 

Swoly Creatine Mono Gummies – Tasty Creatine Alternative

Swoly Creatine Mono Gummies

Overview

Swoly took the initiative to create a tasty supplement that isn’t a boring capsule or a gritty powder. This creatine monohydrate gummy supplement by Swoly offers the best gummy with perfect deliciousness while promoting the desirable benefits of creatine in one great-tasting product. 

Highlights

  • Vegan-friendly
  • Low sugar
  • Gluten-free
  • Gelatin-free
  • Tasty creatine gummies packing a punch of 4g of creatine monohydrate in each service 
  • The benefits of this creatine supplement help:
    • Build muscle
    • Enhance performance
    • Get swoly 
  • Delivers the daily recommended dosage of creatine for maximum benefits
  • A delicious alternative to powders and capsules
  • Made easy to digest with a bloat-free formula 

Price

PRODUCTAMOUNTPRICING
Swoly Creatine Mono Gummies150 Gummies$29.98

Bottom Line

Say goodbye to dry scooping and hello to Swoly’s tasty creatine gummies! Featuring all the impactful benefits of creatine in one delicious gummy product, this creatine supplement by Swoly is the yummy alternative you need today. 

Frequently Asked Questions

Can I dry scoop creatine?

Anyone can dry scoop creatine, though we do not recommend doing so. Dry scooping powdered supplements can increase digestive, tooth decay, choking, and inhalation risks that are avoidable through proper intake of this supplement. 

Is it okay to add creatine to your cereal?

Adding creatine to cereal is an entirely acceptable method of consuming this supplement. We advised thoroughly mixing it with the milk before adding the cereal. The creatine can settle at the bottom of the bowl after a time, so this may be a potential con of consuming creatine with cereal. 

Is it safe to eat creatine powder? 

Creatine is safe to consume, though we advise consulting with a medical professional before beginning supplementation to avoid any potential adverse interactions with other medications or health conditions. We advise consuming creatine supplements as instructed on the label, such as creatine powder mixed with water or other liquids, to avoid potential health concerns. 

What happens if I take creatine without water? 

Taking a creatine powder without water, known as dry scooping, has potentially harmful side effects on the body. From choking hazards to digestive issues, dry scooping creatine powder is not recommended. Instead, add creatine powder to water for a simple solution to reduce the risks of these side effects of dry scooping.

Kaelyn Buzzo | ISSA CPT & Nutrition Coach

Kaelyn Buzzo | ISSA CPT & Nutrition Coach

I am an ISSA-certified CPT and Nutrition Coach with a BA in Creative Writing and a Minor in Nutrition.

Learn More About Kaelyn

More posts from Kaelyn Buzzo | ISSA CPT & Nutrition Coach

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