A chemical the body naturally produces, creatine is stored largely in our muscle tissue and acts as an energy source. The practice of loading up a scoop of dry creatine powder, only to swallow it without water (hence “dry scooping”) is sometimes framed as offering “faster absorption.” “Consuming dry creatine poses a range of serious health risks (choking, inhalation, and digestive issues), and there’s no evidence to show any benefit of doing it,” she says. Ahmed recommends taking three to five grams of creatine a day mixed with a little water. She suggests having your coffee in the morning and then waiting a few hours before taking creatine.