‘Moana’ Star Dwayne Johnson’s (54) Post-Workout Smoothie Has an Ingredient Nobody Saw Coming

Celebrity fitness routines have a way of going viral for the strangest reasons. A shirtless workout clip can pass without much notice, while a single odd ingredient can send people to the comments section. Few stars understand that dynamic better than Dwayne Johnson, who has turned his training and eating habits into a regular piece of social media content.

Johnson, 54, has long documented everything from his early-morning gym sessions to his legendary cheat meals. Lately, he has also been sharing more of his nutrition, and his recent posts have shown him swapping and tweaking what goes into his shakes. That habit of tinkering is the setup for his latest video.

On TikTok this week, Johnson posted a recipe for his post-workout smoothie, and the Dwayne Johnson smoothie recipe quickly got people talking because of what sits next to the blender: a plate of cooked jasmine rice. He walks viewers through his morning routine, showing the whole process in one take with no cuts.

Johnson starts with 75 grams of protein powder. He then adds about 34 ounces of water, 15 grams of creatine, a heaping cup of frozen blueberries and a little stevia. The final ingredient is the rice, which he says provides 120 grams of carbs.

He explains that the shake is his post-training meal, after he trained and did cardio while fasting. He blends everything together and pours it into two cups, singing “You’re Welcome” from ‘Moana’ as he works.

The protein powder is also a teaser. Johnson mentions that it’s a prototype he is developing for his own supplement line, which is expected to reach the market 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 🗡️ 🛡️

♬ original sound – The Rock

Johnson acknowledged that plenty of people are surprised to see rice go into a blender. He said he likes it because it gives the shake a great texture, and he praised how it works with the flavor of his protein powder. The frozen blueberries, he added, bring a different quality and texture to the drink.

The reaction was split, with some viewers calling the idea strange and others curious enough to try it. The surprise factor is a big reason the post spread so quickly.

The rice-and-shake combination isn’t new for Johnson. On August 27, he shared a pre-workout version, explaining that he had started blending his rice with his protein powder for a fast-digesting drink before training. He said it was an alternative to his usual Cream of Rice, which has long been a staple of his routine.

He followed up on September 9 with an Instagram post about an on-the-go post-workout meal that included 125 grams of carbs from cooked jasmine rice. In the same post, he discussed a 50-pound weight loss that came with a downsized physique, a change that has drawn plenty of attention. The new TikTok fits a pattern of him refining a rice-based fueling plan.

Johnson’s earlier smoothies looked quite different. A past post-workout shake of his reportedly included whey protein, an apple, carbohydrate powder, electrolyte powder, creatine, water and ice. The newer version drops those in favor of rice and blueberries, showing how his approach has evolved over time.

His wider diet has long been built around lean proteins like cod, steak, chicken and eggs, along with carbs such as rice, potatoes and oatmeal. Rice has been in the mix for years, so the blender is mostly a new delivery method for a familiar ingredient.

It’s worth remembering that this is a routine built for an elite training schedule, with fasted workouts and big macro targets. It is not meant as a template for everyone, and viewers who want to change their own diet should think about their own needs. What the video does show is how much attention a small tweak can get when the person behind it is Dwayne Johnson.

For fans, the clip also offers a rare look at the supplement line he’s quietly building. The protein prototype, and the way he casually mentions it, hints at where his next business push is headed.

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