Does Dry Scooping Creatine Work? Here's What the Science Actually Says
Over the last few years, dry scooping supplements has exploded across social media.
Videos often show someone pouring an entire scoop of powder directly into their mouth before chasing it with water, or sometimes swallowing it without any water at all. The dramatic reaction usually comes with the claim that the supplement "hits harder," "works faster," or provides a better workout.
It makes for entertaining content. It does not make for better science.
One supplement that has found its way into this trend is creatine monohydrate.
That has led many people to ask:
Does dry scooping creatine work?
Does dry scooping creatine absorb faster?
Is dry scooping creatine more effective?
Can you dry scoop creatine safely?
The short answer is: Yes, the creatine you successfully swallow can still be absorbed, but dry scooping does not make creatine work better, faster, or more effectively than mixing it with water. Unlike caffeine, creatine is not an acute stimulant that produces an immediate sensation after you take it. Instead, creatine works by gradually increasing the amount of phosphocreatine stored inside your muscles over days and weeks through consistent supplementation.
That means the method you use to get creatine into your stomach is far less important than taking the correct dose consistently.
As a Human Performance expert, I think dry scooping perfectly illustrates one of the biggest problems in today's fitness culture. People often mistake something that looks intense for something that works better.
In reality, creatine is one of the simplest, and frankly one of the most boring, supplements available. It doesn't need:
A special timing window
A dramatic ritual
A viral TikTok trend
An uncomfortable delivery method
It simply needs consistency.
In this guide, you'll learn:
Does dry scooping creatine work?
Does dry scooping creatine absorb faster?
Is dry scooping creatine safe?
Can creatine powder enter your lungs?
Does creatine need to dissolve completely?
Is mixing creatine with water actually better?
What is the safest and most effective way to take creatine?
Quick Answer
Does Dry Scooping Creatine Work?
Yes, but not because you're dry scooping it.
If the full dose reaches your stomach and intestines, your body can still absorb the creatine.
However, current research provides no evidence that dry scooping:
Increases absorption
Improves muscle saturation
Builds more muscle
Improves strength more rapidly
Enhances athletic performance compared to mixing the same dose with fluid
Creatine's effectiveness depends primarily on:
Taking the correct daily dose
Long-term consistency
Adequate hydration
Progressive resistance training
not on whether you swallowed the powder dry.
The International Society of Sports Nutrition continues to recommend creatine monohydrate because of its extensive evidence base, with typical maintenance doses of 3–5 grams per day for most healthy adults. No evidence suggests that dry scooping improves these established recommendations. (Antonio et al., 2021)
💧 Make Creatine and Hydration Easier
Dry scooping doesn't make creatine work better. A much better strategy is developing an easy routine you'll actually follow every day.
That's one of the reasons we developed HPSTIX, to simplify consistent creatine intake and electrolyte hydration for busy professionals, military personnel, healthcare workers, travelers, and anyone with an active lifestyle.
Rather than chasing viral supplement trends, focus on the habits that consistently improve Human Performance.
What Is Dry Scooping?
Dry scooping simply means placing powdered supplements directly into your mouth before drinking water, or sometimes swallowing them with little or no fluid.
The trend became popular through social media videos featuring:
Pre-workouts
Creatine
Greens powders
Protein powders
Other powdered supplements
The appeal is psychological. People assume, "If it burns, tastes terrible, or makes me cough, it must be working." Unfortunately, physiology doesn't work that way.
A recent study examining supplement behaviors among adolescents and young adults confirmed that dry scooping has become a real supplement-use trend rather than simply an internet joke. The authors also emphasized the need for education regarding potential risks and safe supplement practices.
Does Dry Scooping Creatine Actually Work?
Technically…
Yes.
If you successfully swallow the creatine and it reaches your digestive tract, your body can still absorb it. But notice the important wording.
The creatine works because:
You swallowed it.
It reached your stomach.
It dissolved in digestive fluids.
It was absorbed through the intestine.
It entered circulation.
It gradually increased muscle creatine stores.
It did not work better because it spent a few seconds sitting on your tongue. There is no shortcut around human physiology.
Why Creatine Doesn't Need to Work Immediately
Many people unconsciously treat creatine like caffeine.
They expect: "I'll take it…and immediately feel stronger." That's not how creatine works. Creatine functions through a completely different mechanism. Inside muscle cells, creatine helps regenerate adenosine triphosphate (ATP) during short-duration, high-intensity exercise. ATP is your body's immediate energy currency. When ATP loses a phosphate group during muscular work, it becomes ADP.
Phosphocreatine donates another phosphate group, helping regenerate ATP for additional muscular contractions. Over time, consistently supplementing with creatine increases phosphocreatine availability. This is why research consistently shows improvements in:
Strength
Power
Sprint performance
Resistance training volume
Lean mass
after days or weeks—not minutes.
Unlike caffeine, creatine isn't supposed to "kick in." It gradually saturates muscle tissue. That's why consistency matters far more than delivery theatrics.
Does Dry Scooping Creatine Make It Absorb Faster?
There is currently no high-quality evidence demonstrating that dry scooping creatine increases absorption speed or improves muscle saturation compared with mixing it in water.
Regardless of how you consume it, creatine still must:
Reach the stomach.
Dissolve within gastrointestinal fluids.
Pass through the small intestine.
Enter the bloodstream.
Be transported into muscle tissue.
Putting dry powder in your mouth does not bypass these steps. Your mouth is not a shortcut to skeletal muscle.
Does Creatine Need to Dissolve Completely?
Another common misconception is that creatine only works if it disappears completely in your drink. Fortunately, that isn't true. Creatine monohydrate has relatively modest solubility compared with many other powdered supplements. That means some powder often settles at the bottom of the glass.
This is normal. You do not need perfectly clear water for creatine to remain effective.
Instead:
Stir or shake well.
Drink the mixture.
Add a little more water.
Swirl the remaining sediment.
Finish the rest.
You've now consumed essentially the entire serving. Micronized creatine often mixes more easily because its particles are smaller, but its physiological effects remain essentially the same as standard creatine monohydrate.
Can You Just Chase Dry Creatine With Water?
Many people argue, "I don't really dry scoop… I just put it in my mouth first." Mechanically, that's still dry scooping.
The powder contacts:
Your mouth
Your tongue
Your throat
Your airway
before the water arrives.
That means coughing, choking, or accidentally inhaling powder can still occur before the water reaches it. Adding water afterward does not remove the initial exposure.
Is Dry Scooping Creatine Safe?
This is where the discussion becomes important. Dry scooping plain creatine is not the same as dry scooping a highly caffeinated pre-workout.
That distinction matters. Plain creatine:
Contains no stimulant
Does not rapidly increase heart rate
Does not create an immediate pharmacological effect
However… Dry scooping any fine powder introduces unnecessary mechanical risks. Potential problems include:
Coughing
Choking
Difficulty swallowing
Powder entering the airway
Throat irritation
Temporary breathing discomfort
Gastrointestinal irritation
None of those improve performance. They simply make supplementation more difficult. The U.S. Poison Control system has warned that dry scooping powdered supplements may cause choking, breathing problems, and other potentially serious complications.
Can Creatine Powder Enter Your Lungs?
It can. Fine powders placed directly into the mouth may accidentally enter the airway before reaching the esophagus. Most healthy adults will cough immediately. That cough is actually protective. It helps prevent foreign material from entering deeper into the lungs.
While small accidental exposures often resolve without long-term problems, repeated inhalation or significant aspiration should never be viewed as harmless. This is one reason mixing creatine with water is the preferred approach.
Dry Scooping Creatine vs. Dry Scooping Pre-Workout
This distinction deserves its own section because it is often misunderstood online.
Plain Creatine
Usually contains:
One ingredient
No caffeine
No stimulants
No acute "kick"
Its primary concern during dry scooping is mechanical:
Coughing
Choking
Inhaling powder
Multi-Ingredient Pre-Workout
May contain:
300–400 mg caffeine
Yohimbine
Synephrine
Beta-alanine
Nitric oxide ingredients
Multiple stimulants
Dry scooping these products creates both: Mechanical risks and Pharmacological risks.
Published case reports have described serious medical events, including extensive esophageal ulceration and acute myocardial infarction, following dry scooping stimulant-heavy pre-workout supplements.
These reports should not be interpreted as evidence that plain creatine causes the same outcomes. Instead, they demonstrate that the dry scooping behavior itself, especially when combined with concentrated stimulants, can become dangerous. Separating these products is important for maintaining scientific accuracy.
The Ariel Hernandez Perspective
One thing I find fascinating as a Human Performance expert is how often people equate discomfort with effectiveness.
If something:
Burns…
Tingles…
Makes you cough…
Tastes terrible…
people often assume: "It must be working." Creatine doesn't work because it feels intense. It works because your muscles gradually become saturated over time. Ironically, one of the reasons creatine has accumulated such strong scientific support is because it's remarkably simple.
Take an appropriate dose. Stay consistent. Train hard. Recover well. Repeat. The boring routine usually outperforms the dramatic one.
Why Mixing Creatine With Water Makes Sense
Even beyond safety, mixing creatine reinforces another important Human Performance habit: Hydration. Most people don't drink enough fluids throughout the day. If every creatine serving becomes an opportunity to consume another 12–20 ounces of water, you've reinforced two evidence-based habits simultaneously. That's a much better return than coughing through a scoop of dry powder because a social media video made it look impressive.
10 Facts About Dry Scooping Creatine
Dry-scooped creatine may still work if you successfully swallow it.
Dry scooping does not make creatine absorb faster.
It does not improve muscle-creatine saturation.
Creatine is not an acute stimulant like caffeine.
Dry powder can trigger coughing and choking.
Fine creatine particles may accidentally enter the airway.
Dry scooping pre-workout carries additional stimulant-related risks beyond those of plain creatine.
Creatine does not need to dissolve perfectly before you drink it.
Consistent daily intake matters much more than how dramatic the delivery method looks.
Mixing creatine with water is safer, simpler, and equally effective.
The Bigger Picture
The question isn't whether dry scooping can work.
The better question is, Does it offer any meaningful advantage?
Based on the available evidence, the answer is no. Creatine's effectiveness comes from reaching and maintaining adequate muscle stores, not from how aggressively it's consumed. If your goal is better strength, better recovery, and better long-term Human Performance, focus on the habits that actually move the needle.
Dry scooping isn't one of them.
The Human Performance HQ M.I.X. Creatine Protocol
One thing I have learned as a Human Performance expert is that the fitness industry often rewards whatever looks the most intense. Dry scooping looks aggressive. Mixing creatine into water looks ordinary. But ordinary habits performed consistently tend to outperform dramatic routines that add risk without adding results.
Creatine does not need to burn your throat, make you cough, or create an immediate sensation to be effective. Its benefits come from gradually increasing creatine and phosphocreatine availability inside your muscles, not from how quickly you can force powder into your mouth.
That is why I developed the Human Performance HQ M.I.X. Creatine Protocol.
M — Measure the Correct Dose
Start by measuring an evidence-based amount of creatine rather than guessing with a heaping scoop. For most healthy adults who choose to supplement, the standard maintenance dose is: 3–5 grams of creatine monohydrate per day.
The scoop included with a product may be convenient, but not every scoop holds exactly five grams. Check the label, and use a small gram scale when precise measurement matters. Avoid the mindset that more creatine creates faster or better results. Large single servings are more likely to produce gastrointestinal discomfort without meaningfully improving long-term muscle saturation. In one controlled study, taking 10 grams in a single serving increased the risk of diarrhea compared with splitting the same daily amount into two smaller doses. (PubMed)
I — Integrate Creatine With Fluid or Food
Creatine can be consumed in several practical ways:
Water
An electrolyte beverage
A protein shake
A smoothie
Yogurt
Oatmeal
Another soft food
The goal is to deliver the measured dose comfortably and reliably. Creatine does not need to disappear completely in the drink. If some powder settles at the bottom, add another small amount of water, swirl the container, and finish it.
Mixing creatine offers several advantages over dry scooping:
Reduces loose-powder exposure near the airway
Makes the dose easier to swallow
Helps collect the entire serving
Supports daily fluid intake
May improve digestive comfort
Creates a repeatable habit
The most effective method is usually the one you can follow consistently without unnecessary discomfort.
X — Execute the Routine Consistently
Creatine works through tissue saturation. That means daily consistency matters more than:
Taking it exactly before exercise
Taking it immediately after exercise
Dry scooping it
Feeling an instant effect
Using a dramatic loading ritual
Creatine should generally be taken on training days and rest days because your goal is to maintain elevated creatine stores over time.
You can choose the time that best fits your routine:
With breakfast
At lunch
Before training
After training
With dinner
Before bed
Creatine monohydrate remains the most researched form, and the broader evidence supports its effectiveness and safety when used appropriately in healthy individuals. (SpringerLink)
What Should You Do if You Accidentally Inhale Creatine?
Accidentally inhaling a small amount of powder may cause immediate coughing, throat irritation, or temporary breathing discomfort. Coughing is a protective reflex. It helps move foreign material away from the lower airway.
If this happens:
Stop consuming the powder.
Move away from any remaining airborne powder.
Sit upright and focus on slow breathing.
Rinse your mouth.
Sip water only after you can breathe and swallow normally.
Do not immediately attempt another dry scoop.
Seek urgent medical attention if you experience:
Persistent shortness of breath
Wheezing
Chest pain
Severe or continuous coughing
Difficulty speaking
Blue or gray lips
Confusion
A sensation that something remains stuck
Loss of consciousness
This is not meant to suggest that a small accidental exposure will always produce a serious injury. It means inhaling supplement powder offers no performance benefit and should not be treated as harmless entertainment.
Can You Chase Dry Creatine With Water?
You can place creatine in your mouth and drink water afterward, but that is still dry scooping. The initial problem occurs before the water arrives.
Loose powder can:
Spread across the tongue
Stick to the throat
Trigger coughing
Enter the airway
Become difficult to swallow
Chasing it with water may eventually move the powder into the digestive tract, but it does not erase the initial choking or inhalation risk. A safer and equally effective option is to put the water in the container first, add the creatine, mix it, and then drink it.
Does Dry Scooping Creatine Work Faster?
No evidence shows that dry scooping creatine produces faster muscle saturation or superior exercise results.
Even when swallowed dry, creatine must still:
Mix with gastrointestinal fluid
Pass through the stomach
Reach the small intestine
Enter the bloodstream
Be transported into muscle
The powder does not move directly from your tongue into your muscles. Creatine also does not behave like a stimulant. You should not expect an immediate burst of alertness, motivation, or power after taking one serving. The improvements associated with creatine develop as tissue stores rise through consistent intake.
For more information about the difference between these ingredients, read Does Creatine Have Caffeine?
Does Dry Scooping Improve Creatine Absorption?
There are no strong clinical trials demonstrating that dry-scooped creatine is absorbed better than creatine mixed with fluid.
Once the same dose reaches the digestive system, the relevant factors include:
The amount consumed
Digestive tolerance
Daily consistency
Baseline creatine stores
Supplementation duration
Dry scooping may actually make dosing less reliable if you:
Cough out some powder
Spill it
Leave powder stuck in the mouth
Avoid finishing the dose because of discomfort
The delivery method adds no known absorption advantage.
Does Creatine Need to Dissolve Completely?
No. Creatine monohydrate may leave visible particles at the bottom of a glass or shaker bottle. That does not mean the product is ineffective.
Try these practical strategies:
Use slightly warmer water.
Shake instead of stirring.
Allow the drink to sit briefly and shake again.
Choose micronized creatine monohydrate.
Add a small amount of water afterward to collect residue.
Avoid leaving creatine mixed in liquid for an unnecessarily long time, particularly under warm, acidic conditions. In normal daily use, mixing it and drinking it within a reasonable period is simple and effective.
Does Dry Scooping Creatine Cause Stomach Problems?
Creatine is generally well tolerated, but gastrointestinal symptoms can occur, especially when someone takes a large amount at once.
Possible symptoms include:
Nausea
Bloating
Stomach discomfort
Belching
Loose stool
Diarrhea
A controlled study found no evidence that recommended short-term intake harmed the gastrointestinal tract, but taking 10 grams in a single serving increased diarrhea risk. (PubMed)
Dry scooping may worsen comfort for some people because:
The powder may be swallowed unevenly.
The person may use too little fluid.
A large scoop may be consumed at once.
Powder may stick to the mouth and throat.
The behavior encourages speed rather than accurate dosing.
Someone with a sensitive stomach may do better taking 3–5 grams with a meal or dividing a larger daily amount.
Loading Creatine Without Dry Scooping
A loading phase is optional. A traditional loading protocol may involve approximately: 20 grams per day divided into four 5-gram servings for five to seven days followed by a smaller maintenance dose.
The key word is divided. Dry scooping 20 grams, or even 10 grams, at once does not accelerate results in a useful way and may substantially increase discomfort. You can also skip loading entirely and take 3–5 grams daily. Muscle stores will rise more gradually, but the long-term destination is similar for most users.
The Best Way to Take Creatine
Here is the simplest evidence-based approach.
Step 1: Choose Creatine Monohydrate
It remains the most researched form and has extensive evidence supporting effectiveness, safety, and value. (SpringerLink)
Step 2: Measure 3–5 Grams
Use the labeled serving or a gram scale.
Step 3: Add It to Fluid or Food
Water, an electrolyte drink, a shake, yogurt, or oatmeal can all work.
Step 4: Stir or Shake
Perfect dissolution is unnecessary.
Step 5: Consume the Full Serving
Add a splash of water to collect any remaining sediment.
Step 6: Repeat Daily
Consistency matters more than workout timing. That routine may not look exciting on social media.
It works.
Should You Take Creatine Before or After a Workout?
Creatine timing is a much smaller variable than daily consistency. Some people prefer taking it before exercise because it fits naturally into their pre-workout routine.
Others prefer taking it afterward with:
A recovery meal
Protein
Carbohydrates
Fluids
Both approaches can work.
Creatine does not need to be dry scooped before training to provide an immediate effect. Its primary benefits come from maintaining muscle-creatine availability across days and weeks. Choose the timing you are least likely to forget.
Yes. Plain creatine is not caffeine and should not create a classic stimulant effect. Taking it in the evening may be completely reasonable when that timing improves adherence.
Possible bedtime concerns have more to do with:
Drinking excessive fluid immediately before sleep
Using a combination product containing caffeine
Gastrointestinal discomfort
Late-night exercise
Can You Mix Creatine With Electrolytes?
Yes. Creatine and electrolytes perform different but complementary roles.
Creatine supports:
Phosphocreatine storage
ATP regeneration
Repeated high-intensity output
Training capacity
Electrolytes support:
Fluid balance
Nerve signaling
Muscle contractions
Rehydration after sweating
Combining the two does not make creatine magically more potent, but it can create a convenient routine that supports supplementation and hydration at the same time.
Creatine has sometimes been incorrectly accused of causing dehydration or cramping. Controlled research and reviews do not support the claim that appropriate creatine supplementation increases dehydration risk in healthy users; some evidence suggests it may support fluid retention and thermoregulation under certain conditions. (PubMed)
That does not mean you should ignore hydration. It means hydration should be addressed through sensible fluid and electrolyte habits, not through fear of creatine.
Why Dry Scooping Became Popular
Dry scooping likely became popular because it combines several powerful social-media ingredients:
Visual drama
Physical reactions
Perceived toughness
Speed
The belief that more discomfort equals more effectiveness
But Human Performance is not built on performance theater. It is built on:
Evidence
Repeatability
Appropriate dosing
Training
Recovery
Nutrition
Hydration
Sleep
The more dramatic behavior is not automatically the more effective behavior.
Plain Creatine Is Not the Same as Dry Pre-Workout
This point deserves repetition. Published reports involving serious medical outcomes have generally involved multi-ingredient pre-workouts, not plain creatine monohydrate.
One case report described extensive esophageal ulcerations after dry scooping a multi-ingredient pre-workout powder. (PubMed) Another reported an acute myocardial infarction after repeated dry scooping of a pre-workout supplement. The case cannot prove that dry scooping alone caused the event, but it reinforces concerns about concentrated stimulant products being consumed outside their intended directions. (PubMed)
Plain creatine does not contain caffeine unless another ingredient has been added. However, the mechanical risk of placing fine powder near the airway still exists regardless of whether the powder contains stimulants. Accurate education requires distinguishing the products without pretending the behavior is harmless.
FAQs
Does dry scooping creatine work?
Dry-scooped creatine may still be absorbed if the complete dose is swallowed and reaches the digestive tract. However, dry scooping does not make creatine more effective than consuming the same amount mixed with fluid. Creatine works through consistent tissue saturation, not an immediate effect in the mouth.
Does dry scooping creatine work faster?
No reliable evidence shows that dry scooping accelerates creatine absorption, muscle saturation, strength gains, or muscle growth. The powder must still dissolve in gastrointestinal fluids and pass through the normal digestive and absorption process. Daily dosing matters much more than the delivery method.
Is dry scooping creatine safe?
Dry scooping adds avoidable risks, including coughing, choking, throat irritation, and accidental powder inhalation. Plain creatine does not have the stimulant profile of many pre-workouts, but swallowing any fine powder without fluid can still create mechanical problems. Mixing it according to the product instructions is the safer approach.
Can creatine powder enter your lungs?
Yes, fine powder can enter the airway if it is inhaled while being placed in the mouth. Coughing often clears a minor exposure, but persistent breathing difficulty, wheezing, chest pain, or severe coughing warrants urgent medical evaluation. Do not intentionally inhale or repeatedly dry scoop powdered supplements.
Does creatine need to dissolve completely?
No. Creatine remains usable even when some particles settle at the bottom of the container. Shake or stir the drink, consume it, and use a small additional amount of water to collect the remaining residue.
Can you put creatine in your mouth and chase it with water?
You can, but it is still dry scooping because the powder reaches your mouth and airway before the water. Chasing it afterward does not eliminate the risk of coughing, choking, or inhalation. Premixing the powder is safer and equally effective.
What is the best way to take creatine?
Measure approximately 3–5 grams of creatine monohydrate and mix it into water, an electrolyte drink, a shake, or soft food. Consume the complete serving and repeat the routine daily, including rest days. The best timing is the one that makes consistent use easiest.
Key Takeaways
Dry-scooped creatine can still be absorbed if it is successfully swallowed.
Dry scooping does not improve absorption, muscle saturation, or performance.
Creatine works through consistent daily intake, not an immediate “hit.”
Placing fine powder directly into the mouth adds coughing, choking, and inhalation risk.
Dry-scooped stimulant pre-workouts carry additional risks that should not be attributed automatically to plain creatine.
Creatine does not need to dissolve perfectly to remain effective.
Mixing 3–5 grams into fluid or food is safer, easier, and equally effective.
The boring, repeatable strategy remains the best strategy.
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RESEARCH BACKED CITATIONS
Antonio J, Candow DG, Forbes SC, et al. Common Questions and Misconceptions About Creatine Supplementation. Comprehensive peer-reviewed review addressing creatine dosing, effectiveness, safety, water retention, and common misinformation. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.Detailed position stand reviewing creatine monohydrate’s safety, dosing, performance benefits, and long-term use. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
Ostojic SM, Ahmetovic Z. Gastrointestinal Distress After Creatine Supplementation in Athletes. Reported that recommended divided doses were generally well tolerated, while a single 10-gram serving increased diarrhea risk. https://pubmed.ncbi.nlm.nih.gov/18373286/
National Capital Poison Center. Dry Scooping Can Be Life-Threatening. Explains choking, breathing, and toxicity concerns associated with swallowing undiluted powdered supplements. https://www.poison.org/articles/dry-scooping-can-be-life-threatening
Caratenuto R, et al. Social Media Trends, Dry Scooping, and Extensive Esophageal Ulcerations.Case report describing severe swallowing pain and diffuse esophageal ulceration after dry scooping a multi-ingredient pre-workout. https://pubmed.ncbi.nlm.nih.gov/37758968/
Pallangyo P, et al. Acute Myocardial Infarction Following Dry Scooping of a Pre-Workout Supplement. Case report documenting an acute cardiovascular event following repeated dry scooping of a multi-ingredient pre-workout supplement. https://pubmed.ncbi.nlm.nih.gov/38881969/
Pallangyo P, et al. Full-Text Case Report: Acute Myocardial Infarction Following Dry Scooping. Open-access full text of the published case report. https://pmc.ncbi.nlm.nih.gov/articles/PMC11179451/
Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Putting to Rest the Myth of Creatine Supplementation Leading to Muscle Cramps and Dehydration. Reviews evidence surrounding creatine, hydration, thermoregulation, and cramping. https://pubmed.ncbi.nlm.nih.gov/18184753/
Hall M, Trojian TH. Creatine Supplementation: An Update. Reviews performance, recovery, rehabilitation, injury, and emerging neurologic applications of creatine. https://pubmed.ncbi.nlm.nih.gov/34234088/
