'Jumanji' Star Dwayne Johnson (54) Reveals His Post-Workout Smoothie Recipe, and One Addition Has Fans Doing a Double Take

Dwayne Johnson has never been shy about sharing the routine behind his famously muscular frame. From long sessions in his “Iron Paradise” gym to carefully planned meals, the actor regularly gives fans a look at how much fuel his training demands.

His latest peek at that routine is a post-workout smoothie, and it has the internet split. The 54-year-old star walked his TikTok followers through what he calls his “morning post-workout elixir,” preparing it from start to finish in a single take with no cuts.

Most of the ingredients were what you’d expect. The surprise came at the end, when Johnson added a plate of cooked jasmine rice to the blender. Johnson starts with 34 ounces of water and 15 grams of creatine. Next come a heaping cup of frozen blueberries, some stevia, and a scoop of protein powder.

That powder is a prototype from his own supplement line, which he is planning to launch in 2027. The video doubled as a sneak peek at his next business venture. The final step is the one that got people talking. Johnson adds jasmine rice measured to give him 120 grams of carbs, folding the paper plate in what he jokingly called a “little pizza fold” before tipping the rice into the blender.

Johnson knows how strange it looks. He acknowledged in the clip that many people are surprised he puts his rice in the blender, but said he likes it because it gives the shake a great texture.

He also said the rice works well with the flavor of his protein powder, while the frozen blueberries give the drink a different texture of their own. As he poured the finished smoothie into 2 cups, he sang “You’re welcome,” a playful nod to his famous song from ‘Moana’.

He explained that the shake is his post-training meal. He trained and did cardio while fasted before making it, and in the caption he added that he eats a full meal 2 to 3 hours later, depending on his work schedule.

The idea has been in the works for a while. In late August, Johnson shared that he had started blending jasmine rice with protein powder as a fast-digesting pre-workout, replacing his usual Cream of Rice.

In that post, he called Cream of Rice a long-standing staple but said blended jasmine rice was working well too. He also shared his intra-workout shake, which he sips during training and which includes 50 grams of dextrin carbs, half a teaspoon of Himalayan salt, EAAs, 275 to 300 milligrams of caffeine, and 10 grams of creatine.

@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

Reactions have been mixed. Some commenters questioned the idea of drinking rice, with one admitting they didn’t expect it in the shake, while others praised Johnson for trying something unusual.

The video also set off a debate nobody expected. According to BuzzFeed, Johnson’s casual use of a paper plate sparked a culture-shock conversation, with non-Americans surprised by the habit and some American fans joking that they own the exact same plates.

Whatever people think of the recipe, the clip shows the planning that goes into Johnson’s routine. Every ingredient is measured with a specific goal in mind, from the creatine to the carb count.

For fans, it’s also a reminder that Johnson treats his fitness content as entertainment, mixing nutrition details with jokes and a ‘Moana’ singalong. And with a supplement line on the way, more recipes like this seem likely.