What Is ‘Dry Scooping’ Preworkout, and Is It Bad for You?
Key takeaways:
Dry scooping is swallowing preworkout supplement powder dry instead of mixing it with liquid.
Preworkout supplements contain large amounts of caffeine, making it easy to consume too much.
Healthcare professionals warn against dry scooping preworkout supplements, especially among children and adolescents.
You’ve probably seen shaker bottles of preworkout supplements at the gym. But the latest dangerous trend is skipping the liquid and consuming the supplement powder dry. Taking the powder by the scoopful rather than mixing it with a liquid is known as “dry scooping.”
Healthcare professionals warn that dry scooping can lead to accidental overdose and advise against the practice, especially in children and adolescents. Here’s what you need to know about dry scooping.
Why is dry scooping popular?
A “dry scooping challenge” encouraging people to post videos of themselves taking dry powder was trending on social media. But, why? The theory is that a concentrated dose delivers the potential benefits of preworkout –– such as increased energy and better workout performance –– faster and stronger. But the science around this is patchy. What is clear, though, is that the practice comes with serious risks.
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What is preworkout powder, and what’s typically in it?
Preworkout supplements are multi-ingredient mixtures aimed to boost energy and athletic performance. They typically come as a powder that you mix with water. The supplements are not regulated, and each brand has its own recipe. So it's difficult to say exactly what you're getting when you take preworkout. Common preworkout ingredients include:
Caffeine: Caffeine is usually the main ingredient in preworkouts. It’s quickly absorbed into the bloodstream and may help athletes perform harder and longer.
Beta-alanine: Beta-alanine is an amino acid some think helps with high-intensity exercise.
Taurine: It’s an amino acid found in foods like eggs, meat, and seafood. Taurine may improve exercise capacity.
Creatine: This is an amino acid found in muscle cells. Some people think creatine helps with muscle recovery and endurance.
Nitric oxide: This is a compound in the body that may improve blood flow to the muscles. Research suggests it may help with muscle recovery.
Is dry scooping preworkout bad for your health?
Yes, dry scooping preworkout can be bad for your health. Swallow any powder dry, and you risk choking and aspiration (when something accidentally enters your airways). Aspirating powder can lead to aspiration pneumonia and trouble breathing.
But that’s not all. Consuming preworkout powder without diluting it first can cause you to overdose on the ingredients accidentally. This is dangerous as many preworkout ingredients shouldn't be consumed in large amounts.
Caffeine overdose can cause:
Headaches
Anxiety
Insomnia
Dehydration
Digestive problems
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Extremely high caffeine doses can cause major health issues, including irregular heartbeat, seizures, and even death.
A big problem is that many people on social media following the trend are under 18, which has its own risks. The safety of caffeine use in adolescents is not well-researched. But some studies have found a link between caffeine consumption and stress, anxiety, and depression among adolescents. Experts discourage caffeine use for anyone under age 12. They also suggest that 12- to 18-year-olds limit their daily caffeine consumption to 100 mg (a cup of coffee has about 95 mg of caffeine).
Yet, preworkout powders can have anywhere from 100 mg to 400 mg per serving. These levels can be dangerous for some. This is especially true when consuming more than one serving of preworkout.
Lastly, ingredients like taurine intensify the effect of caffeine, which can increase the risk of side effects. High doses of creatine may also affect kidney and liver function.
Can you safely consume preworkout?
You may be able to safely consume preworkout when used as directed. But it's critical to research products and listen to your body. Preworkouts have been shown to increase muscle endurance. But even when used correctly, they have been found to cause side effects like nausea and skin reactions. Here are some tips to minimize the risks associated with consuming preworkout:
Before starting a preworkout regimen, talk with your primary care provider, especially if you have heart disease, lung problems, or other medical conditions.
Prepare the supplements as directed on the label, and don’t take more than recommended.
Keep in mind the FDA recommends adults have no more than 400 mg of caffeine per day. So it’s best to avoid using caffeine from energy drinks or coffee in addition to preworkout.
Don’t use preworkout if you’re under 18.
Look for third-party seals on supplement labels. Independent organizations like NSF will test supplements to verify label ingredients. If it's accurate — and the supplement company pays the fee — the supplement bottle can bear the independent organization’s seal. The seal doesn’t mean the product is safe, nor does it validate any athletic performance claims.
What are preworkout alternatives?
To safely fuel your workout:
Choose complex carbohydrate-rich meals or snacks focusing on fruits and whole grains as they slowly release energy to keep you going throughout your workout.
Try beets and bananas, which may increase exercise endurance.
Make sure you’re adequately hydrated before and after working out.
The bottom line
It’s time to end the “dry scooping” trend. Preworkout supplements are unregulated. So it’s possible to overdose on ingredients like caffeine, especially if taken in the undiluted powder form. Consuming preworkout without diluting it with water also increases the risk of choking. Instead, choose carbohydrate-rich foods and hydrate adequately before workouts.
If you decide to use a preworkout supplement, check with your primary care provider first. If they give you the OK, research the ingredients and take it as directed. And if you add caffeine to your pre-exercise routine, opt for low doses.
Why trust our experts?
References
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