Protein-heavy post-workout smoothie from The Rock: who should avoid it

Show summary Hide summary

• What was in the video: a quick look at his shake
• Protein powder: prototype, potency and uncertainty
  • Why the prototype status matters
• Creatine dose: effective but stronger than typical
  • Who might need less
• Jasmine rice and blueberries: carbs and whole-food nutrients
  • How rice functions in a post-workout drink
• How the smoothie fits Johnson’s daily intake and physique goals
  • Timing and pairing
• What nutrition experts are saying
  • Clinical context on creatine
• Making the shake work for most people
• Practical tips for trying a similar post-workout drink

Dwayne “The Rock” Johnson turned heads when he posted a video of his post-workout smoothie. The blend mixes a massive scoop of prototype protein powder with an unusual carb choice. Fans and nutrition pros quickly debated what it does — and whether most people should try it.

What was in the video: a quick look at his shake

In his Oct. 5 Instagram clip, Johnson showed the blend he drinks after training. He listed measurements and walked viewers through the mix.

• 70 grams of protein powder — a prototype supplement he’s testing
• 10–15 grams of creatine
• 1 cup frozen blueberries
• 120 grams jasmine rice
• About 36 ounces of water
• Ice
• Stevia to sweeten

Protein powder: prototype, potency and uncertainty

Johnson made clear the protein is a test product. That means the exact protein per 70 grams is not public. Still, 70 grams of powder usually supplies a high dose.

Registered dietitians say such a serving is substantial. For someone the Rock’s size, it can help meet daily protein targets.

Why the prototype status matters

A prototype may differ from final formulas in protein content, carbs, and additives. Until the label is released, precise nutrition numbers are unknown.

Creatine dose: effective but stronger than typical

The smoothie includes 10–15 grams of creatine. That is above common daily recommendations for most users.

Creatine forms naturally in the body and is stored in muscle. It supports strength, power, and recovery after workouts.

Who might need less

• Smaller individuals should use lower doses.
• Beginners should stick to standard 3–5 grams daily.
• Anyone with kidney concerns should consult a doctor first.

Jasmine rice and blueberries: carbs and whole-food nutrients

Adding jasmine rice may seem odd in a shake. It likely serves as the carbohydrate source to replenish glycogen after intense training.

Blueberries add antioxidants, fiber, and flavor. They also bring vitamins without heavy calories.

How rice functions in a post-workout drink

Cooked rice blends into a smooth texture and supplies quick, digestible carbs.

How the smoothie fits Johnson’s daily intake and physique goals

Johnson shared that he eats around 4,000 calories per day. At 6’4″ and 236 pounds, his energy needs are far above average.

He also noted the importance of staying precise with macros. If he drifts from his targets, he says his frame can look leaner than he prefers.

Timing and pairing

He mentioned he usually follows the shake with a solid, whole-food meal within a few hours. That helps mix fast-acting nutrients with slower-digesting ones.

What nutrition experts are saying

South Carolina-based dietitian Lauren Manaker told Fox News Digital the smoothie appears well-rounded for his goals.

She highlighted that the drink provides hydration and a mix of macro- and micronutrients because it includes whole foods like blueberries.

Manaker also cautioned that the creatine amount is higher than what many need, and the protein and calorie counts are large relative to typical diets.

Clinical context on creatine

Trusted medical sources note the body makes creatine naturally, and most is stored in muscle tissue. Supplementation aims to boost that pool for athletic benefits.

Making the shake work for most people

If you like the concept but not the scale, consider these adjustments.

1. Reduce creatine to 3–5 grams per day.
2. Lower protein powder to a serving that matches your protein goals.
3. Use 1/2 cup cooked jasmine rice or swap for oats if needed.
4. Adjust water and ice for preferred texture.
5. Consult a registered dietitian before large supplement changes.

Practical tips for trying a similar post-workout drink

• Measure servings, don’t eyeball, to control calories.
• Include a real-food meal later to round out nutrients.
• Monitor how your body responds, especially to higher creatine doses.
• Consider a lab-tested protein product rather than an unlabelled prototype.