The Rock Shares Unusual Post-Workout Rice Protein Shake Recipe, LADbible Reports

Dwayne Johnson has shared his unusual post-workout shake recipe on Instagram, featuring 70g of protein powder, 10-15g of creatine, 140-150g of frozen blueberries, 120g of rice, a litre of water, ice, and stevia, LADbible reported. While typical post-workout nutrition relies on a standard protein bar or shake, the movie star and former WWE wrestler blends actual rice into his beverage to support recovery, fat loss, and muscle preservation.

Dwayne Johnson Shares 4,000-Calorie Daily Diet

Johnson revealed details of his daily intake alongside his blender recipe, noting that he consumes roughly 4,000 calories per day. LADbible reported that the actor stands at 6 feet 4 inches tall and weighs 236 pounds, maintaining a lean physique while preparing for his upcoming role as the eccentric 70-something Chicken Man in Lizard Music, according to Men’s Health. Johnson stated that he eats a real food meal two to three hours after his shake, depending on his work schedule.

Men’s Health noted that Johnson has lost 22kg over the past year without sacrificing strength. The actor explained his dietary approach on Instagram, saying that if he is not sharp with his macros, he can easily start to look stringy at his height. He added that his current weight represents the best he has ever felt.

Carbohydrates and Creatine Dosing in Recovery Science

Mixing 120g of rice into a protein shake provides carbohydrates to help replenish muscle glycogen levels that drop during hard training sessions. LADbible reported that consuming carbs after a workout helps maintain gym energy levels, especially for individuals training again within 24 hours. Research indicates that combining protein with carbohydrates stimulates muscle protein synthesis while restoring those glycogen stores.

Men’s Health added that Johnson uses 10-15g of creatine daily, which exceeds the traditional 5g recommendation. Newer research suggests that larger doses may benefit bigger athletes, although timing is generally less critical than consistent intake. The recipe also incorporates 140-150g of frozen blueberries, which contain polyphenols and compounds that studies link to reduced exercise-induced inflammation, oxidative stress, and delayed onset muscle soreness.

Unresolved Dietary Questions for High-Calorie Athletes

While Johnson’s high-calorie macros and elevated creatine dosage support his specific physical requirements as a 107kg athlete, it remains unknown how such a heavy carbohydrate-and-protein blend compares to traditional post-workout meals for individuals with different training goals and body compositions.