Dry Scooping: The Dangerous Pre-Workout Trend That Health Experts are Warning Against

 

Although warming up before a workout is crucial, health experts warn against the practice of "dry scooping," which involves consuming a pre-workout supplement straight from the scoop followed by a gulp of water. This trend has become popular on social media, with some videos showing negative outcomes such as choking and breathing difficulties. Medical toxicologist Kelly Johnson-Arbor warns that dry scooping can result in serious medical emergencies and advises people to avoid it.

What Is Dry Scooping?

Some people claim that dry scooping pre-workout supplements allows the body to absorb the energizing ingredients more quickly, but this claim has no basis in fact. According to Tara Collingwood, a board-certified specialist in sports dietetics and a certified personal trainer, dry scooping poses health risks such as inhaling the powder, which can lead to respiratory problems, choking, and coughing. Furthermore, people risk consuming higher-than-intended doses of the supplement, which can lead to caffeine overdose. Dr. Kelly Johnson-Arbor, a medical toxicologist, warns that consuming high amounts of caffeine at once can cause anxiety, tremors, heart palpitations, chest pain, seizures, and even a heart attack, as in the case of a 20-year-old woman. People with a history of lung disease may be at an even greater risk of choking or aspirating the powder.

Is Dry Scooping Really Effective? Here's What Science Has to Say

Dry scooping is a potentially dangerous trend in which people consume pre-workout supplements without mixing them with water. Fans of dry scooping believe that this method can deliver a high dose of the supplement into the body all at once, leading to improved exercise endurance. 

However, there is no published evidence to support this claim. In fact, two scientific studies have found that dry scooping is highly prevalent among adolescent and young adult populations and that it poses health risks. 

One study found that 16.9 percent of survey participants had engaged in dry scooping in the previous 12 months, with young men being more likely to try the practice than women or gender nonconforming individuals. The study also found that those who spent more time on social media or displayed symptoms of muscle dysmorphia were more likely to engage in dry scooping. Given the lack of scientific evidence for its safety or efficacy, the popularity of this trend is concerning, especially among certain groups.

The Safety of Pre-Workout Powders: Separating Fact from Fiction

Pre-workout powders are supplements commonly used to enhance athletic performance, but they can be risky if used incorrectly. These supplements are composed of a blend of ingredients such as amino acids, B vitamins, creatine, and artificial sweeteners. Pre-workout powders can contain high amounts of caffeine, and overconsumption of caffeine can lead to side effects like anxiety, irritability, and heart arrhythmias. Additionally, too much caffeine can cause insomnia, dehydration, and abnormal heart rhythm. The FDA recommends that American adults consume no more than 400 milligrams of caffeine in a day, while pre-workout supplements can have 150 to 300 milligrams per serving.

It's important to note that pre-workout supplements are not regulated in the same way traditional drugs are. The FDA does not review supplements for safety or effectiveness before companies market them. As such, the list of ingredients on the package may not be accurate. A review published in the Journal of the International Society of Sports Nutrition found that while pre-workout supplements may benefit exercise performance in the short term, the evidence is preliminary, and there are no data to indicate whether such supplements are safe over the long term.

Each pre-workout product can vary significantly from others marketed for similar uses. A study published in Nutrients found that pre-workout supplements contain various ingredients, with nearly half of all ingredients included as part of a "proprietary blend" with undisclosed amounts of each ingredient. Mayo Clinic suggests that before consuming pre-workout powders or other supplements, consumers should tally them in their daily caffeine consumption and ensure that they have been third-party tested by independent sources like ConsumerLab.com, U.S. Pharmacopeia, or NSF International. Finally, it's essential to consult with a healthcare provider before taking any supplement, as they can interact with other medications or have unintended side effects.

Summary: Why You Should Never Dry Scoop Supplements

The professionals consulted for this article are in agreement that dry scooping should be avoided. It has not been proven to improve the efficacy of the powder and could potentially be harmful. 

Instead, experts recommend well-rounded approaches to enhance physical performance, such as proper nutrition, adequate rest, and hydration. According to Collingwood, expensive supplements are not necessary to gain an extra edge. If you are aware of someone, particularly a young person, who is engaging in this practice, Ganson suggests discussing the dangers with them and encouraging further research to make a safe decision based on their findings. It may also be helpful to understand their reasoning behind the behavior.