Shake Your Supplements Before You Scoop
Do you shake your supplements before you dig in and scoop out your powder? If not, you should start today.
If you want a more accurate and effective dosage from your supplements, you need to shake the tub before every single use. It’s a simple step that makes a huge difference in your results.
As a certified strength coach and sports nutritionist, I’ve seen countless people invest in high-quality supplements only to get inconsistent results. This guide will break down the science of why that happens and give you the simple guidelines to make sure every scoop is as potent as the last.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways: Why You Must Shake Your Supplements
- Ingredient Settling is Real: Different ingredients in your supplement powder have different sizes and densities, causing them to separate and settle over time.
- Inconsistent Doses: Without shaking, one scoop might have too much stimulant, while the next has too little. This leads to unpredictable energy levels and workout performance.
- “Hot Spotting” is Dangerous: An unshaken tub can create concentrated pockets of stimulants like caffeine, which can lead to an unsafe dosage in a single scoop.
- Shake Before Every Use: The only way to ensure a consistent and safe dose that matches the product’s label is to shake your supplements thoroughly before every single scoop.
Lack of Consistency Due To So Many Ingredients
The inconsistency in your powder comes down to a simple principle of physics called particle segregation. This phenomenon, often called the “Brazil Nut Effect,” explains why in a container of mixed nuts, the big Brazil nuts always end up on top. The same thing happens inside your supplement tub.
Go ahead and look at the label on your pre-workout powder. You’ll see a mix of powerful ingredients, each with a specific dose per serving. A 2019 study of the top 100 pre-workouts found that the most common ingredients were Beta-Alanine, Caffeine, and Citrulline. Each of these ingredients has a different particle size and density.
Think of it like a jar filled with rocks and sand. The heavier rocks will naturally settle to the bottom. In your pre-workout, denser ingredients like caffeine can sink, while lighter, fluffier ones like certain amino acids may rise. This segregation happens during shipping, sitting on a shelf, and even just from you moving it around.
This is why one day your pre-workout hits you like a freight train, and the next day you barely feel a thing. You’re scooping from different concentrations of ingredients. Even worse, this can lead to “hot spotting,” where a single scoop contains a dangerously high concentration of stimulants.
Shake Your Supplements Up a Bit
To get a consistent and effective scoop every time, you need to remix the powder. Shaking your supplements is non-negotiable. For example, caffeine is often one of the denser ingredients and tends to settle at the bottom. This is why the last few scoops of a tub can feel incredibly strong, you’re getting a higher dose of stimulants than intended.
This isn’t just about performance, it’s about safety. Most pre-workouts contain 150 to 300 mg of caffeine per serving. According to the FDA, up to 400 mg of caffeine a day is generally considered safe for healthy adults. An unshaken scoop could easily push you over that limit, leading to jitters, anxiety, or a rapid heart rate.
So, what’s the right way to do it?
- Remove the Scoop: First, take the scooper out. You don’t want to go on a treasure hunt for it later.
- Seal it Tight: Make sure the lid is securely fastened.
- Shake and Roll: Turn the tub completely upside down and shake it vigorously for 10-15 seconds. For best results, also roll the container on its side for another 15 seconds to ensure everything has been redistributed.
You might wonder why companies don’t just sell single-serving packets for consistency. The answer is cost. During my time at MET-Rx, I explored this very idea. Producing individually packaged products is significantly more expensive, and that cost gets passed directly to you. My friend who owned a supplement company even built his brand on the transparency of single-serving packs but eventually had to switch to tubs because the financial margins were too low to compete.
The bottom line is simple. To get the results you paid for and to use your products safely, shake your supplements before every use. It’s the most important step for ensuring a consistent and powerful workout, every single time.
FAQs Why to Shake Your Supplements
How often should I shake my supplements?
You should shake the tub before every single use. Settling can happen quickly, even between workouts, so making it a habit is the best way to ensure a consistent dosage each time you take your preworkout powder.
Does this apply to protein powder too?
Yes, especially for protein blends that contain other ingredients like creatine, digestive enzymes, or added BCAAs. While pure whey protein is more uniform, any multi-ingredient powder is susceptible to some degree of particle segregation and will benefit from a quick shake.
Can I just stir the powder with the scoop?
Stirring with the scoop is not very effective. This action typically only disturbs the very top layer of the powder and won’t be enough to lift the denser ingredients that have settled at the bottom of the tub. A vigorous shake is necessary to properly remix all the components.
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