Dwayne Johnson's High-Protein Smoothie Raises Eyebrows Among Dietitians

Actor Dwayne “The Rock” Johnson recently shared his post-workout smoothie recipe on social media, which includes a substantial 70 grams of protein powder and an unconventional ingredient: jasmine rice. Registered dietitian Lauren Manaker noted that while the smoothie is high in protein and contains other beneficial components like creatine and blueberries, its specific composition may not be suitable for everyone.

The protein powder used is a prototype Johnson is testing for a future supplement line, making the exact protein content per 70-gram serving difficult to ascertain. However, Manaker confirmed that the protein content is indeed high. The smoothie also contains 10–15 grams of creatine, a compound derived from amino acids that aids muscle growth and recovery. Manaker cautioned that this creatine dosage, while appropriate for Johnson's size and fitness level, might be excessive for individuals with different body weights or training regimens.

Jasmine rice, an unexpected addition to a smoothie, is likely included to provide carbohydrates, contributing to the overall macronutrient balance of the drink. The complete recipe shared by Johnson includes 70 grams of protein powder, 10-15 grams of creatine, one cup of frozen blueberries, 120 grams of jasmine rice, approximately 36 ounces of water, ice, and stevia.

Johnson, who consumes about 4,000 calories daily, stated that maintaining precise macronutrient intake is crucial for him to avoid appearing too lean. He typically consumes a solid meal two to three hours after his post-workout beverage, depending on his work schedule. Manaker commented that the smoothie, with its inclusion of whole foods like blueberries and its hydrating properties, offers a balanced array of nutrients and supports post-workout recovery. She acknowledged that the smoothie's high calorie and protein count aligns with Johnson's dietary goals, making it a suitable addition for him.