Dwayne ‘The Rock’ Johnson‘s weight is climbing, and he’s feeling better than ever. In an October 5 Instagram post, The Rock shared his post-workout smoothie with 70 grams of protein and revealed he’s eating around 4,000 calories a day.
The Rock remains one of the most recognizable faces on the planet. He built an outstanding reputation in professional wrestling and helped elevate the WWE to where it is today. While his schedule is dominated by a jam-packed acting career, he still makes his fitness, health, and longevity a top priority.
His latest film, Lizard Music, required him to lose over 50 pounds. Despite the downsized look, Johnson explained that his pumps, endurance, and strength have remained on point. Now up a few pounds on the scale, the 54-year-old celebrity touched on how he’s approaching nutrition for the final quarter of 2026.
The Rock Breaks Down His 70-Gram Protein Post-Workout Smoothie and Daily Calorie Intake
Find The Rock’s smoothie recipe below:
- approx 36oz water
- ice
- 10-15g creatine
- 1 cup frozen blueberries
- stevia
- 120g of carbs jasmine rice
- 70g of protein powder
In the Instagram post, Johnson shared that he’ll eat a more traditional meal in two or three hours depending on his work demands.
“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.”
He said he’s eating approximately 4,000 calories a day and has managed to hold on to muscle while staying conditioned at 236 pounds.
“Taking in roughly 4,000 calories per day. Holding conditioning and lean quality tissue very nicely with these macros. If I’m not sharp with my macros, at 6’4, I can easily start to look stringy and that ain’t cute look 😂 Current weight 236lbs. Best I’ve ever felt. Have a productive week and keep doing the thing 🗡️ 🛡️,” The Rock shared.
Some have suggested that Johnson’s downsized look came from quitting performance-enhancing drugs. However, he emphasized that those allegations were ‘100% not true.’ With his weight up a few pounds from his last update, he may be planning to add some of the size he lost over the last few months.
Johnson appears happy with his current training and nutrition plan. Given his schedule, he favors fast, efficient post-workout meals for sustaining his energy.
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