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Actor and former professional wrestler Dwayne “The Rock” Johnson recently shared his post-workout smoothie recipe on social media, and it contains a hefty portion of protein powder, as well as an unexpected ingredient.
The smoothie contains 70 grams of protein powder, according to Johnson’s Oct. 5 Instagram post.
However, it remains unclear exactly how much protein is in the 70-gram serving because the powder is a prototype Johnson is testing as research for a supplement line he hopes to release in the coming years.
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Regardless, it’s safe to assume that the protein content is high, South Carolina-based registered dietitian Lauren Manaker told Fox News Digital.
Dwayne “The Rock” Johnson’s post-workout protein smoothie contains a large portion of protein. (John Nacion/Variety via Getty Images)
In addition to a large serving of protein, The Rock’s smoothie also contains 10–15 grams of creatine.
This dose is reasonable for someone of Johnson’s stature and weight — 236 pounds, according to his Instagram post — but it might be a bit high for someone who weighs less or is at a different fitness level, Manaker noted.
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Creatine is a compound derived from amino acids, which are the building blocks of protein.
The body produces creatine naturally, and most of it is stored in muscles, but physically active people may take creatine supplements to help with muscle growth or recovery after a workout, according to the Mayo Clinic.
Johnson aims to consume about 4,000 calories a day, he said in the caption of an Instagram post where he shared the recipe for his protein-packed post-workout smoothie (not pictured). (iStock)
Jasmine rice, which might not seem like a typical smoothie addition, is most likely included to fill the carbohydrate portion of the smoothie’s macronutrient, or “macro,” composition, Manaker said.
Dwayne “The Rock” Johnson’s post-workout protein smoothie recipe
- 70 grams protein powder
- 10-15 grams creatine
- 1 cup frozen blueberries
- 120 grams jasmine rice
- Approximately 36 ounces of water
- Ice
- Stevia
Johnson’s post-workout smoothie has 70 grams of protein powder and contains an unusual ingredient: rice. (Kevin Mazur/Getty Images for Disney)
Johnson eats about 4,000 calories per day, according to the post’s caption.
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“If I’m not sharp with my macros, at 6 foot 4 inches, I can easily start to look stringy,” he said. “I’ll eat a real food meal 2–3 hours later, pending my work schedule.”
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“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,” Manaker said, adding that it also provides hydration, which helps with post-workout recovery.
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The smoothie’s calorie count and protein content are high, she noted, but given Johnson’s caloric goal, it’s “a great addition to his diet.”
Fox News Digital reached out to Johnson for comment.