The Rock's Post-Workout Shake: 70g Protein, Creatine, and Jasmine Rice

Key points

• Johnson posted the recipe on October 5, 2026, as part of his daily 4,000-calorie intake plan.
• The smoothie includes 70 grams of a prototype protein powder, 10-15 grams of creatine, one cup of frozen blueberries, 120 grams of jasmine rice, water, ice, and stevia.
• Dietitian Lauren Manaker stated the creatine dose is reasonable for Johnson's 236-pound weight but might be high for lighter individuals.
• Manaker described the jasmine rice as a carbohydrate source to balance the macros and praised the inclusion of whole foods like blueberries for hydration and nutrients.
• Johnson stated he consumes the shake to maintain his physique, noting that without precise macro tracking, he could become 'stringy' at his height of 6'4".

Background

This follows Johnson's public sharing of fitness and nutrition routines, which often spark discussions about elite athlete dietary needs versus general population recommendations. Previous archive items do not provide direct background on this specific topic, as they focus on sports rankings, football games, and municipal finance.

Why it matters

The story highlights the gap between elite athlete nutrition, which often involves high caloric and supplement intake, and the dietary needs of the general public. It also underscores the role of prototype supplements in celebrity-endorsed product development.

What to watch

Johnson is testing the prototype protein powder for a future supplement line. He plans to follow the smoothie with a real food meal two to three hours later, depending on his work schedule.