{"id":28299,"date":"2026-09-03T01:58:42","date_gmt":"2026-09-03T01:58:42","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=28299"},"modified":"2026-09-03T01:58:42","modified_gmt":"2026-09-03T01:58:42","slug":"dwayne-the-rock-johnsons-pre-workout-shake-the-rice-protein-blended-formula","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=28299","title":{"rendered":"Dwayne ‘The Rock’ Johnson\u2019s Pre-Workout Shake: The Rice & Protein Blended Formula"},"content":{"rendered":"

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Former WWE Champion turned Hollywood megastar, Dwayne \u201cThe Rock\u201d Johnson shot to fame with his electrifying catchphrase, \u201cCan You Smell What The Rock is Cooking?\u201d but recently the Moana star took us into his kitchen, to share the prep that goes into his epic \u201cIron Paradise\u201d workouts, revealing the recipes that supercharge his pre and intra workout shakes.<\/p>\n

\u201cI\u2019ve got something new for you guys that I just wanted to share,\u201d said Johnson via an Instagram reel make for his 381 million followers. \u201cIt\u2019s my new pre workout that I\u2019ve been working on.\u201d<\/p>\n

The Rock knows that pre-exercise nutrients like protein, and particularly carbs have been shown in countless studies<\/a>\u00a0to improve performance, likely due to increased glycogen storage. \u201cI\u2019m not reinventing the wheel here but started blending my rice with my protein powder for a fast-digesting pre workout.\u201d<\/p>\n

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Dwayne \u201cThe Rock\u201d Johnson\u2019s Pre Workout Shake Recipe<\/h2>\n

Consuming his pre workout calories around an hour before a workout, The Rock takes a protein powder containing 50 grams of protein, 5oz\/142g cooked jasmine rice (equating to around 40 grams of carbohydrates) and a cup of frozen blueberries for their antioxidant powers and additional carb value, and adds them all to a blender, along with some ice and water. \u201cEasily digestible,\u201d reports The Rock. \u201cBy the time I get to my first round of working sets, I\u2019m ready to go,\u201d added The Great One.<\/p>\n

Dwayne \u201cThe Rock\u201d Johnson\u2019s PreWorkout Shake Recipe<\/h3>\n

The Rock also revealed his intra workout shake recipe in the same post:<\/p>\n

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  • 50g Dextrin Carbs<\/strong><\/li>\n
  • \u00bd Teaspoon Himalayan Salt<\/strong><\/li>\n
  • EAA\u2019s (Essential Amino Acids)<\/strong><\/li>\n
  • 275 to 300g Caffeine<\/strong><\/li>\n
  • 10g Creatine<\/strong><\/li>\n<\/ul>\n

    The star said that he sips on this intra workout shake throughout his sessions, continuing to fuel gains while grinding it out in the gym.\u00a0 So, while Johnson may have appeared to have dropped significant body weight after bulking up to play Mark Kerr in \u201cThe Smashing Machine,\u201d it looks like there is no compromise when it comes to maintaining his muscle.<\/p>\n

    For more of what The Rock is prepping, follow Dwayne Johnson on Instagram by clicking here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\n