Dwayne “The Rock” Johnson’s post-workout smoothie recipe has been making the rounds online, and a South Carolina-based registered dietitian says it’s packed with more than most people need.
Johnson shared the recipe in an Oct. 5 Instagram post. It includes 70 grams of protein powder, 10 to 15 grams of creatine, and jasmine rice. The exact protein content of the 70-gram serving isn’t clear, since Johnson says the powder is a prototype he’s testing for a supplement line he hopes to launch in the coming years.
Lauren Manaker, a registered dietitian based in South Carolina, told Fox News Digital that it’s safe to assume the protein content is high regardless of the exact numbers.
The creatine dose stands out too. Creatine is a compound made from amino acids that the body produces naturally and stores mostly in muscle. Physically active people sometimes take it as a supplement to support muscle growth and recovery after exercise, according to the Mayo Clinic.
Manaker said 10 to 15 grams is a reasonable amount for someone built like Johnson, who lists his weight at 236 pounds in the Instagram post. But for someone smaller or at a different fitness level, that dose could be excessive.
The jasmine rice might be the most surprising ingredient to the average smoothie drinker, but Manaker said it likely serves a specific purpose: filling out the carbohydrate portion of Johnson’s macronutrient targets.
Those targets add up fast. Johnson says he eats about 4,000 calories a day.
“If I’m not sharp with my macros, at 6 foot 4 inches, I can easily start to look stringy,” Johnson said in the post. “I’ll eat a real food meal 2–3 hours later, pending my work schedule.”
Despite the heavy protein and calorie load, Manaker said the smoothie isn’t unbalanced. “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,” she said, adding that it also offers hydration that can help with post-workout recovery.
Manaker said the calorie count and protein content are high, but given Johnson’s caloric goals, the smoothie is “a great addition to his diet.” The takeaway for everyone else: what works for a 236-pound actor with a 4,000-calorie daily target may not be the right recipe for the average gym-goer.
Fox News Digital reached out to Johnson for comment.
