What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

Rock Supplement
Source: The Rock Twitter

At 6 feet 4 inches and 250 pounds of muscle, it is no wonder that everyone wants to know what supplements The Rock takes along his workout and diet. Luckily, he shares many of his workouts and diet for each movie that he shoots. Read below to find out all of the supplements that The Rock has mentioned using.

Who is Dwayne “The Rock” Johnson?

If you don’t know who Dwayne Johnson is, you might be living under a rock. Sorry, that is the last time I will use that pun (probably). Dwayne Johnson is a former WWE wrestler who has made his way to the big screen and was even the highest paid actor of 2016. “The Rock” nickname has followed him over from the wrestling ring and now he stars in major blockbusters like the Fast and Furious series and other Action movies.

What Supplements Does The Rock Use?

Surprisingly, for being one of the most well-known fitness fiends on the planet, The Rock keeps his supplements close to his chest. My guess is that he isn’t sponsored by anyone and doesn’t want to give out some free advertising. In any case, we have done a little digging and found all of the instances where The Rock has talked about the different supplements he takes. Here is what we found:

In an interview with Muscle and Fitness, The Rock talks about his diet plan (which you can read below) and also mentions, for one of the only times we can find, specific brands that he uses.

Optimum Nutrition Amino Energy

What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What The Rock says: “I do cardio 4–5 a.m., then take 4–6 scoops of Optimum’s Amino Energy.”

  • What is it? Caffeine and amino acids
  • When can you take it? Anytime
  • Why take it? Energy, muscle recovery, and focus

Optimum Nutrition Platinum Hydrowhey

What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What The Rock says: “Post-workout I have 60 grams Optimum Nutrition’s Platinum Hydrowhey with 15 grams of glutamine.”

  • What is it? Protein powder
  • When can you take it? First thing in the morning or before or after a workout.
  • Why take it? “By hydrolyzing whey protein isolates to break larger proteins down into smaller pieces, these ultra-pure whey isolates are able to get into your system rapidly, enabling your muscles to start recovering from heavy training.” (From the Amazon product description)

The only other instance where I could find The Rock discussing what supplements he uses is in this article from where he is talking about his workout and diet plan for the movie Hercules. Here is the direct quote from The Rock:

“Then part of my daily regime was my glucosamine and then also a multitude of multivitamins. Then I had glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which I drank after training.”


What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What is it? Glucosamine is a naturally occurring chemical found in the human body – in the fluid around joints. Glucosamine supplements are generally taken for pain relief around the joints and is taken by people with osteoarthritis.


What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What is it? Glutamine is a naturally occurring amino acid found in dietary protein. It is very effective in the intestinal and immune systems. Glutamine is generally promoted as a muscle builder, however, it has not been proven to enhance muscle building in healthy individuals.

Branched Chain Amino Acids (BCAAs)

What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What is it? Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids. (Source: WebMD) BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time (Source:


What Supplements Does Dwayne “The Rock” Johnson Use? Find Out Here!

What is it? Chondroitin is a naturally occurring chemical in the human body that is a major component of cartilage. Chondroitin helps to keep cartilage healthy by absorbing fluid into the connective tissue. Numerous scientific studies also suggest that chondroitin may be an effective treatment for osteoarthritis. (Source: UMD Medical Center)

The Rock’s Diet + Workout

The Rock’s diet and workout is constantly changing due to the somewhat different roles he has to play in movies. He may occasionally bulk or slim down slightly. The main takeaway that I gathered is that it is just a constant process. The Rock usually starts out with cardio very early in the a.m. (4-6 a.m.!!!) and might get another workout in later that day. He is also always eating healthy, clean meals throughout the day. His diet consists of 6-8 meals per day and a lot of cod. Here are some workouts and diets he has been on for his different roles and movies.

Pain and Gain (2013) – I can’t imagine anyone else more perfect for this movie than The Rock. It is about organized crime ring of body builders starring Dwayne Johnson and Mark Wahlberg. The Rock wanted to come out looking “bulky, big, and dangerous”. (Source: There seems to be some conflicting reports about the actual workout that The Rock did to get ready for this movie. Obviously he put on some mass and tried to look like a body builder. Here is a article talking about Mark Wahlberg’s workout.

Hercules (2014) – If you are playing a mythical Roman god, your body physique needs to be close to perfect, so The Rock was put on a strict diet and workout plan 5 and a half months prior to the shooting of Hercules. You can read about the entire workout and diet on this BodyBuilding.Com interview. Here are some highlights:

  • 22 Week Diet Plan – egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, salad and complex carbs
  • 6 Days Off 1 Day On Workout – Chest, Legs, Abs + Arms, Back, Shoulders, Legs, Rest
  • 50 Minute cardio session before beginning the weight lifting

The Fate of the Furious (2017) – Now a staple in the popular franchise The Fast and the Furious, The Rock wanted to make his character bigger and stronger than every before. He gained 22 lbs going from 238 lbs to 260 lbs by eating 6000 calories a day!

From Mitch Buchannon to Luke Hobbs.. For #BAYWATCH I came in at 238lbs of lean, mean, rated R comedy machine. Plus, I had to be leaner cause we had to look at my boy @zacefron's insanely ripped 28 pack abs every day.. *yawn. For #FastAndFurious8 I'm stepping on set 260lbs of the meanest, strongest and most highly funny & entertaining shit talkin' version of Hobbs the franchise has ever seen. The 6,000 calorie per day diet, training and focus is hard core. When you see #Fast8 it'll all make sense. And when you see where we're going with the character in the future it'll really make sense – and you guys'll reaaaaallly dig it. #Hobbs #1GraveDigger #AhOOO #Fast8 (s/o to my brotha @therealtechn9ne.. we out here handlin' this business).

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