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Standing at an impressive 6 feet 4 inches tall and weighing in at 260 pounds of pure muscle, Dwayne “The Rock” Johnson is nothing short of a living legend. Known for his kind and generous spirit, he inspires fitness fanatics, nutrition enthusiasts, and the Average Joe alike.
A quick scroll through his Instagram reveals a rich tapestry of his life: intense workouts, behind-the-scenes glimpses of his projects, and heartfelt philosophies on life and parenting. Whether you follow him for the fitness tips, the motivational insights, or just to see him crush cheat meals that could feed a small army, The Rock rarely disappoints.
With years of transparency about his diet and training, it’s no surprise that fans are endlessly curious about how he achieves his superhuman physique. After all, a body like that doesn’t come without discipline, hard work, and a carefully crafted system. Luckily, The Rock has been remarkably open about his fitness regimen—and yes, his supplement stack.
So, how does The Rock stay in such incredible shape? What supplements does he take to support his intense lifestyle? And how can you channel even a fraction of his energy and dedication?
We’ve compiled the answers to some of the most frequently asked questions about Dwayne Johnson:
- What is Dwayne “The Rock” Johnson’s supplement stack?
- How do I build muscles like The Rock?
- How much does The Rock eat in a day?
- What supplements does The Rock take?
- How many days per week does The Rock work out?
If you’re ready to take a closer look at the method behind his madness, read on. We’ll break it all down for you.
Who is Dwayne “The Rock” Johnson?
If you don’t know who Dwayne Johnson is, you might just be living on a remote island. (Yes, that’s a pun—and no, it’s probably not the last one.)
Dwayne Johnson is a man of many titles: former WWE superstar, one of Hollywood’s highest-paid actors, fitness icon, and all-around legend. Born into wrestling royalty—his father, Rocky Johnson, and maternal grandfather were both professional wrestlers—The Rock was practically destined for greatness.
After dominating the wrestling world for nearly a decade, Johnson transitioned to the big screen. Since his breakout role in 2001, he’s starred in or executive produced over three dozen films, along with several hit TV shows.
Despite his Hollywood success, The Rock hasn’t strayed far from his roots. His nickname, inspired by his father, lives on—not just in the hearts of his fans but also in his massively popular Under Armour line, Project Rock. The brand embodies his larger-than-life energy, complete with a quirky alarm clock app, The Rock Clock, which features no snooze button (because, as he says, “life has no snooze button”). And if you’re feeling bold, you can even wake up on “Rock Time,” synced to his own alarm. Spoiler: it’s way before sunrise, and yes, the alarm is as intense as you’d expect.
Of course, a strict wake-up schedule is only the beginning. Dwayne Johnson’s incredible physique and energy are fueled by an unwavering commitment to diet, exercise, and a legendary cheat meal or two (or three). But let’s face it: even the hardest workers in the room need a little extra help. That’s where supplements come in.
Here’s a closer look at the powerhouse supplements that make up The Rock’s ultimate stack.
What Supplements Does Dwayne “The Rock” Johnson Take?
Here’s a more engaging and polished version of your section:
The Rock’s Quiet Approach to Supplements
While Dwayne “The Rock” Johnson is remarkably open about his diet and exercise routines, he keeps the details of his supplement stack relatively under wraps. It’s likely intentional—without official sponsorships from supplement companies, Johnson seems mindful about promoting brands unless it’s in an official capacity. That said, he’s occasionally dropped hints in interviews and tweets about the supplements he uses and why.
Between his time as a college football player, WWE superstar, and action movie icon, The Rock has been training at an elite level for decades. But as any seasoned athlete will tell you, that level of exertion comes with a cost—especially as the years go by.
Johnson has spoken candidly about how his approach to training evolved after he turned 40. “When we get into our 40s, all of a sudden we start feeling aches and pains,” he admitted. Recognizing the need to adapt, he hired a specialized conditioning coach to refine his nutrition, meal timing, workouts, and, of course, his supplement strategy.
One of the key additions to his routine? Glucosamine and chondroitin. These supplements are widely known for their joint health benefits, making them a smart choice for someone who’s spent decades pushing his body to its limits. Johnson even jokes about taking them for his “poor joints,” a reminder that even the strongest among us need a little extra care to stay in peak form.
As The Rock proves, training hard is essential—but training smart is what keeps you going strong.
Glucosamine
We don’t know what brand Johnson is taking, but it’s probably something similar to this Zenwise supplement: Get it HERE
Zenwise Joint Support tablets
What is it for? Glucosamine sulfate is a chemical native to our bodies. It’s in the fluid around our joints that help lubricate them so they can move more easily.
As you may expect, if there are issues with the amount of fluid, or if the fluid gets inflamed, you can experience joint pain or discomfort. Glucosamine supplements are generally taken for pain relief, especially by people with osteoarthritis.
Chondroitin
Again, Johnson hasn’t specified exactly what brand he’s taking, but it’s probably similar to this one: Get it HERE.
What is it for? Chondroitin is a natural substance found in connective tissues (like cartilage) in both humans and animals. This supplement is frequently used by people with osteoarthritis, and taken in conjunction with glucosamine.
Oversimplified, chondroitin is believed to be one component that helps “slow the progression of cartilage destruction and may help to regenerate the joint structure, leading to reduced pain and increased mobility of the affected joint.”
Optimum Nutrition Platinum HydroWhey
What is it for?
Whey protein is typically used to help athletes to improve muscle growth, to assist with muscle recovery and repair — and there are countless brands and varieties at this point.
Optimum Nutrition claims that their HydroWhey is extra special because of a process called hydrolysis, which essentially means they’re breaking down the protein. In their words, “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.”
Optimum Nutrition HydroWhey
Protein is the unsung hero of any nutrition plan, offering incredible flexibility. You can fuel your day by taking it first thing in the morning, power up your performance with a pre-workout dose, or recover like a champion post-workout. Its versatility makes it a cornerstone for anyone serious about health and fitness.
For Dwayne “The Rock” Johnson, protein is non-negotiable. He’s known to include a protein shake in his daily routine—because let’s be honest, when isn’t he training? Whether he’s gearing up for a blockbuster role or crushing it in the gym, his shake game is undoubtedly on point.
What exactly are BCAAs? Let’s break it down.
Branched-chain amino acids (BCAAs) are a type of amino acid (surprise!), named for their unique “branched” chemical structure. But their benefits go far beyond their name.
BCAAs are like the behind-the-scenes crew making sure your muscles can recover and grow. They’re scientifically proven to stimulate muscle protein synthesis, the process that builds and repairs muscle tissue. Beyond that, they help reduce muscle fatigue and minimize breakdown—two crucial factors for anyone looking to level up their training game.
To really appreciate the magic of BCAAs, it helps to know what happens when you hit the gym hard. Every rep and set you crush creates microscopic tears in your muscles. That might sound scary, but it’s a good thing! These tiny tears are the foundation of muscle growth. As your body repairs them, your muscles come back stronger, bigger, and more powerful. That’s where BCAAs step in to speed up recovery and amplify your gains.
It’s no wonder they’re a staple in Dwayne “The Rock” Johnson’s routine. Maintaining and building the kind of muscle mass he’s known for isn’t just hard work—it’s smart work.
So, if you’re chasing lean muscle gains or aiming to recover like a legend, consider adding BCAAs to your regimen. It’s a small change that could make a big impact on your results.
Optimum Nutrition BCAA capsules
While we don’t know for sure which brand Johnson uses, we know he likes the Optimum Nutrition Platinum HydroWhey, so it’s entirely possible he uses the same brand’s BCAAs (pictured above).
Glutamine
Optimum Nutrition glutamine capsules
What is it for? Glutamine is an amino acid that naturally occurs in the body. Amino acids are the building blocks of protein.
Glutamine has a wide variety of uses. These include relief of side effects related to chemotherapy drugs and aiding recovery after surgery, bone marrow transplant, or traumatic injury. In theory, it should help you with muscle recovery, but its effectiveness for athletic performance is debated.
Fish Oil
This is a supplement we can pinpoint exactly. According to a photo he shared on Twitter back in 2013 while shooting Hercules, Johnson was taking Carlson Labs Liquid Fish Oil.
Carlson Fish Oil
What is it for? Fish oil is rich in omega-3 fatty acids, which are generally thought to be good for heart health.
Its benefits include lower blood pressure and triglycerides and the reduction of arterial plaque. Therefore, it helps with the reduction of risks associated with heart disease and stroke.
A word of caution with fish oil is that you shouldn’t take more than 3 grams per day. Most people take fish oil in pill form.
In addition to the ones specifically listed here, he claims to take a “multitude of multivitamins,” though he doesn’t say what they are. Considering how hard his level of training must be on his body — and how intense his schedule must be — it’s not entirely surprising that he relies on supplements to keep him going.
We can also assume that his supplements have shifted over the years. Changes in his workout routines, goals and personal needs may have caused adjustments. So while he may have taken the supplements on this list at one point, we cannot guarantee he is still taking them today.
Speed Stack
This is another supplement we know Dwayne “The Rock” Johnson took at some point, though it’s unclear whether he still uses it.
ABB Speed Stack
Had my coffee and Speed Stack. It’s time. AM training. Let’s dance motherf*****.
— Dwayne Johnson (@TheRock) July 18, 2011
What is it for? Speed Stack is a caffeine beverage that athletes often drink before workouts, especially if they’re working out early in the morning. The Rock is a notorious early bird. He often gets up as early as 4:00 am (Rock Time!) to get training in before his workday begins. It’s not surprising that he’d want a boost of caffeine in his supplement stack.
Source Naturals Wellness Formula
This is another sure bet, as it came straight from The Rock’s Instagram:
What is it for? Source Naturals Wellness Formula is simply an immune support supplement. What’s unclear is whether this is a consistent staple in Johnson’s supplement stack.
Source Naturals says this supplement is “designed to support the immune system when under physical stress.” (It seems like “physical stress” is an accurate description of The Rock’s regular workouts.) Get it HERE
Dwayne “The Rock” Johnson – Diet + Workout
There’s no magic supplement to look like Dwayne “The Rock” Johnson. And that’s likely why he downplays his supplement stack—it’s just one piece of the puzzle. For him, diet reigns supreme, with exercise a close second, and he never cuts corners on either.
Known for his relentless discipline, Johnson works with trainer and nutritionist George Farah to create precise plans for his goals. Whether prepping for a movie or maintaining peak condition, he sticks to the plan—and he’s happy to share the details.
A few years ago, his diet went viral for its massive volume of cod—about two pounds a day—until reports of declining cod supplies prompted a swap. During Hercules, he followed the “12 Labors Diet,” focusing on halibut, chicken, steak, egg whites, and casein protein to finish the day.
The biggest challenge? The sheer volume of food—seven meals a day. For many, it’s a time-consuming grind to cook and eat that much, but for The Rock, it’s part of what keeps him larger than life.
Want more info on popular supplements and diet programs? Check out these articles!
- Potassium Supplement for Keto 2018 Update
- Vegan Supplements – What Should You Take?
- Joe Rogan’s Supplements – Brands & Products
Michael
Saturday 22nd of December 2018
What about the tablet Deàlta Prime.