Can You Dry Scoop Creatine Safely? Fad or Fact?

Creatine is becoming a part of many gym-goers routines. That routine can be made even faster with a recent trend that is raising a lot of eyebrows: dry scooping. 

But can you dry scoop creatine safely? Maybe the better question is, shoulder you dry scoop creatine? 

As a certified personal trainer, I’ll help you figure out if dry scooping creatine is worth it. 

In this post, we’ll delve into wether this social media trend is here to stay or just a passing fad. Here’s what’s coming up. 

Can You Dry Scoop Creatine Safely?
Guide On How To Dry Scoop Creatine (If You Insist)
What’s Creatine? 
What’s Dry Scooping? 
Why Do People Dry Scoop? 
4 Risks Of Dry Scooping Creatine 
How To Use Creatine For Best Results 
3 FAQS About Dry Scooping Creatine 
Bottom Line 

Medical Disclaimer: The content on WorkoutGreat is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment.

Can You Dry Scoop Creatine Safely?

Dry scooping creatine is not recommend, but does not pose a fatal threat in the same way that pre workout can. 

Dry scooping creatine is not a totally safe practice, as there are physical side effects that are possible: 

  • coughing
  • choking  
  • accidental inhalation 
  • throat irritation 
  • lung irritation 
  • breathing problem
  • digestive issues
  • possible tooth decay over time

As you can see there’s physical issues with dry scooping creatine. But not only that, dry scooping can also waste the supplement if you spit it out (think TikTok’s cinnamon challenge).

More later on the risks of dry scooping creatine. 

First Study of Dry Scooping

In 2023, researches emphasized the “need for future research, prevention, and intervention efforts to protect the health and well-being of young people.” 

The study found that of the 2731 people sampled, 462 reported they had dry scooped in the past 12 months.

An important note is that “participants who reported weight training, greater time spent on social media, and clinically significant symptoms of muscle dysmorphia were more likely to report dry scooping.” 

This shows how much social media influences the day-to-day decisions that individuals make. 

Be aware people! The idea here is not wether you can dry scoop creatine, but whether you SHOULD.

You can get away with dry scooping as many do. It is not recommended, but if you insist on doing it anyway, here’s the best approach to take. 

Guide On How To Dry Scoop Creatine (If You Insist)

Can you dry scoop creatine? You can but it’s not recommended at all. Read on to discover all the problems with dry scooping creatine. 

If you insist that dry scooping creatine is for you, then approach it with caution. That way you can minimize the risks associated with it, but there’s no guarantee you won’t choke. 

  • Get the proper measurement. Don’t heap a scoop or two in your mouth. Take the recommended doses as written. Usually this is 3 to 5 grams of creatine as a maintenance dose. 
  • Don’t inhale when you dry scoop. When you take a scoop, don’t breathe in! This will be like a vacuum, sucking in the dry powder. When it hits your throat or goes down the wrong tube, you will choke. 
  • Have water handy nearby. In case you’re dry scooping in a public area, you don’t want to cause a scene by choking or spitting out powder. Have water or another liquid ready to go to be as a safe as possible.

What’s Creatine 

Creatine is a naturally occurring compound found in the body and in animal-based proteins. But there is debate on wether creatine is natural.

It provides energy to your cells, especially in the muscles. 

But this energy is short lived, so creatine supplementation is needed to increase the storage capacity of it in the muscle cells. 

Creatine is proven to be a safe, effective performance enhancer and muscle builder. For a deeper dive into creatine, check out my Simple Overview Of Creatine.

What’s Dry Scooping? 

  • Dry scooping is when you scoop the product directly into your mouth without mixing it with liquid. 
  • Then you wash it down with water, BCAAs, or whatever else you want.   
  • Your mouth acts as a makeshift cup, which is an ingenious way to avoid the shaker bottle I guess? 
  • This is in stark contrast to the traditional way of taking creatine, where you take the 3-5 grams dosage mixed in water. 

Why Do People Dry Scoop?

Dry scooping has grown in popularity because of social media platforms like Youtube, Instagram, but mainly TikTok.

While there are cool that the internet can provide, some just make you scratch your head (I’m thinking about the Tide Pod Challenge). 

Dry scooping started with pre workout.

I watched many reach into their duffle bag of supplements, take a heaping scoop, try not to grimace, and take a swig of water and shake it around.

Now dry scooping has moved into other powdered supplements like creatine and protein powder.

Here’s 4 reasons why people dry scoop creatine. 

It Saves Time   

This is, without a doubt, the only thing dry scooping has going for it. Dry scooping saves time because there’s no need to pre measure ingredients into a shaker cup. It’s a literal grab-n-go.

You can take a scoop, knock it back, and wash it down in less than 30 seconds. 

It’s Believed To Absorb Faster  

Some dry scoopers believe that this act allows the creatine to absorb faster into the bloodstream through the mucous membrane linking the inside of the mouth. 

There is zero scientific evidence that backs this much, and it is totally false. Creatine, or any other dry powder supplement, would be absorbed by the small intestine into the bloodstream. 

It Shows “Street Cred” 

Dry scooping has been a common practice among bodybuilders and elite weightlifters long before social media. It takes a real macho to dry scoop and not flinch even a little bit. 

Then without coughing to take a swig of powder and be done in a matter of seconds. 

Admittedly, it does look really cool to see it go down. However, there’s always those who will cough, choke, or flinch when it comes to dry scooping. 

I was one found guilty. I dry scooped pre workout a couple of times, and it was uncomfortable to almost cough up a lung. 

It Can Garner More Online Attention

If you’re a social media influencer, then every like, share, and follow can mean attention and money in your pocket. 

Trends like this are all the range when it comes to gaining a larger audience. In fact, when the trend first came out, TikTok videos featuring dry scooping pre workout had over 8 million likes.

Many young people tried this stunt and ended up choking and having breathing problems. 

Dry scooping pre workout has more risk because o the caffeine content, however dry scooping creatine also poses the problem of choking and inhalation. 

4 Risks Of Dry Scooping Creatine 

can you dry scoop creatine

Like I mentioned above, dry scooping pre workout has more risk because of its caffeine content. 

Creatine monohydrate is sold in pure form, so there aren’t ingredients risks associated with it. 

However, here are 4 other risks of dry scooping creatine. 

Choking And Unintended Inhalation   

All that dry powder in your mouth can go down your throat and potentially irritate it to the point of coughing. What’s worse is if you inhale from your mouth as the powder goes in. This will vacuum suck all the powder to the back of the throat and make you choke. 

Wasting Creatine Powder   

Coughing and choking is sure to end up with a mouth and environment full of wasted powder. 

Why waste your supplement and money by coughing it up? Not only that, but then you don’t know how much you’re taking. Avoid dry scooping to prevent this problem. 

Digestive Problems  

Not having enough fluids with your creatine powder may agitate the digestive system in some individuals.

Your intestines have a certain amount of water on reserve, but will need to use it to help digest the powder. 

The shift in intestinal fluids could lead to bloating or an uneasy feeling in the stomach. If you choose to dry scoop creatine, follow it up with a swig or two of enough water to wash it down and prevent this issue. 

Long Term Tooth Decay  

This one may come as a shock. Dry scooping creatine can weaken the enamel on your teeth. This protective coating can wear down due to the citric acid, malic acid, or other similar acid often found in creatine supplements.  

When you dry scoop creatine, you expose your teeth to these acids and this can lead to tooth decay over time, according to this study.

How To Use Creatine For Best Results 

Proper Dosing 

When it comes to proper dosing of creatine, you need to start with a loading phase of 20 to 25 grams per day for one week. This is because the muscle cells need to be saturated and “stored up” with creatine. 

Imagine dry scooping 20 to 25 grams of creatine, sheesh! 

After the loading phase is the maintenance phase. This is where you take 3 to 5 grams of creatine indefinitely to maintain the creatine stores in your muscle cells.

Mix With Water 

The best way to use creatine is as intended: mix it with water or the liquid of your choice. 

Take your dose with at lease 8 ounces of water. But don’t stop there. 

Stay properly hydrated with creatine, because it pulls water from your body into your muscle cells. Aim for 12 to 16 cups of water per day. 

Related Article: Does Creatine Make You Pee More?

Mix With Juice Or Add Water Flavoring  

Creatine is mostly flavorless, although some think it to have a slightly bitter or earthy taste. 

If you’re not a fan of this then mix it with your favorite juice or grab a flavoring to consume. 

Mix With Your Workout Recovery Shake   

Post workout shakes are common way to boost protein intake and quickly refuel after a hard session. 

Add creatine to your shake for a convenient way to get the benefits without dry scooping. 

3 FAQS About Dry Scooping Creatine 

Are There Benefits
To Dry Scooping Creatine?  

There are no outright benefits to dry scooping creatine, and there’s no research to back up any claims of faster absorption. 

The only so-called benefit is saving time, but it’s not that drastic of a time difference to mix it in a shaker bottle.

There are more potential risks with dry scooping creatine than benefits, so stick with mixing creatine in water. 

Is It Ok To Add Creatine To Food?  

It’s a little unconventional, but yes it’s ok to add creatine to your food.

Creatine alongside food can help with digesting it, especially if it’s in a liquid. So next time you have cereal or oatmeal, consider adding your creatine dose for the day. 

Is It Ok To Dry Scoop Creatine?  

Yes, it is technically ok to dry scoop creatine, but it’s not recommended. You can choke in it or accidentally inhale it into your nostrils and lungs.

You can also have potential digestive issues and waste the product that you spit out. 

There’s no scientific evidence that backs the benefits of dry scooping creatine, so opt for the best option to take: mix it with water or another liquid. 

Bottom Line 

In fitness, individuals will often seek innovative ways to enhance their experience. Dry scooping came on the scene as a trend that looks like it’s here for a while. 

But can you dry scoop creatine safely? You can dry scoop it if you want, but it will always come with risks. 

It may offer convenience to some, but for others it can cause coughing, chocking, and possible digestive issues. 

Ultimately, the safest and most effective way to consume creatine is by mixing it with water or another beverage to ensure proper absorption and hydration. 

Always consult with a healthcare professional or certified nutritionist before making changes to your supplement regimen. Stay safe! 


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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