Dwayne Johnson's Post-Workout Smoothie Contains 70 Grams of Protein and Rice

Actor Dwayne "The Rock" Johnson recently shared his post-workout smoothie recipe, which includes a significant amount of protein powder and an unconventional ingredient: rice.

Johnson's smoothie contains 70 grams of protein powder. While the exact protein content is unknown because the powder is a prototype for a supplement line he is developing, registered dietitian Lauren Manaker told Fox News Digital that the quantity is likely substantial. The shake also includes 10–15 grams of creatine.

Manaker noted that while this creatine dosage may be suitable for someone of Johnson's size and fitness level—he weighs 236 pounds—it could be excessive for individuals with a lower body weight or different fitness goals. Creatine, a compound derived from amino acids, is naturally produced by the body and stored in muscles. Physically active individuals often use creatine supplements to aid muscle growth and recovery.

The inclusion of jasmine rice in the smoothie is likely to contribute carbohydrates, balancing the macronutrient composition of the shake. Johnson aims for a daily intake of approximately 4,000 calories.

"I think this smoothie is quite balanced, and it does provide a wide array of nutrients, especially because he is including whole foods like blueberries," Manaker said. She added that the beverage also offers hydration, beneficial for post-workout recovery.

Given Johnson's caloric goals, Manaker concluded that the high-calorie, high-protein smoothie is a suitable addition to his diet. The ingredients listed for the smoothie include 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 stated that if he does not manage his macros effectively, he can appear "stringy" at his height of 6'4". He typically consumes a solid meal two to three hours after his shake, depending on his work schedule.