‘Moana’ Star Dwayne Johnson’s Post-Workout Smoothie Features Unexpected Ingredient
Celebrity fitness routines often go viral for the most unexpected reasons. While a shirtless workout video might not raise eyebrows, a surprising ingredient can ignite a flurry of comments. Few stars navigate this dynamic better than Dwayne Johnson, who consistently shares his training and nutrition habits on social media.
At 54, Johnson has documented everything from his early-morning gym sessions to his infamous cheat meals. Recently, he has been more transparent about his nutrition, showcasing how he adjusts the ingredients in his shakes. This habit of experimentation set the stage for his latest TikTok video.
In a recent post, Johnson revealed his post-workout smoothie recipe, which quickly sparked conversation due to one unusual item next to the blender: a plate of cooked jasmine rice. He guides viewers through his morning routine in a single, unedited take.
Johnson begins with 75 grams of protein powder, followed by approximately 34 ounces of water, 15 grams of creatine, a generous cup of frozen blueberries, and a dash of stevia. The surprising addition of rice provides 120 grams of carbohydrates.
He explains that this shake serves as his post-training meal after fasting through his workout and cardio. As he blends the ingredients, he sings “You’re Welcome” from ‘Moana’.
The protein powder he uses is also noteworthy. Johnson mentions that it’s a prototype he’s developing for his own supplement line, which is expected to launch in 2027.
@therock lots of questions about my post training meal – here it is/ approx 36oz water ice 10-15g creatine 1 cup frozen blueberries stevia 120g of carbs jasmine rice 70g of protein powder (this is a prototype protein I’m researching for my new supplement line I’m developing for ‘27 or ‘28 – want to take my time with this and do it the right way) I’ll eat a real food meal 2-3 hours later, pending my work schedule. Taking in roughly 4,000 calories per day. Holding conditioning and lean quality tissue very nicely with these macros. Current weight 236lbs. Best I’ve ever felt. Have a productive week and keep doing the thing 🗡️ 🛡️
Johnson acknowledged that many viewers were surprised to see rice blended into a smoothie. He enjoys the texture it adds and how well it complements the flavor of his protein powder. The frozen blueberries, he noted, enhance the overall quality and texture of the drink.
Reactions to the video were mixed; some found the idea odd while others were intrigued enough to give it a try. This element of surprise is likely why the post gained traction so quickly.
The rice-and-shake combination isn’t entirely new for Johnson. On August 27, he shared a pre-workout version, explaining that he began blending rice with his protein powder for a quick-digesting drink before training, replacing his usual Cream of Rice.
On September 9, he followed up with an Instagram post featuring an on-the-go post-workout meal that included 125 grams of carbs from cooked jasmine rice. In that same post, he discussed a 50-pound weight loss and a downsized physique, which has attracted significant attention. This new TikTok aligns with his ongoing refinement of a rice-based fueling strategy.
Johnson’s earlier smoothies looked quite different. A previous post-workout shake included whey protein, an apple, carbohydrate powder, electrolyte powder, creatine, water, and ice. His latest version, however, replaces those ingredients with rice and blueberries, showcasing his evolving approach.
His overall diet has long centered on lean proteins like cod, steak, chicken, and eggs, along with carbohydrates such as rice, potatoes, and oatmeal. Rice has been a staple for years, making the blender a new method for delivering this familiar ingredient.
It’s important to remember that this routine is tailored for an elite training schedule, featuring fasted workouts and substantial macro targets. It’s not intended as a one-size-fits-all template, and viewers looking to adjust their diets should consider their individual needs. The video illustrates how a small change can generate significant attention, especially when it comes from someone like Dwayne Johnson.
For fans, the clip also provides a rare glimpse into the supplement line he’s quietly developing. The mention of the protein prototype hints at his future business endeavors.
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