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Dwayne Johnson Supplements | What Does “The ROCK” Using?

Dwayne “The Rock” Johnson is an icon in action movies. There are many effective methods that celebrities use, get ripped, and grow bigger, but The Rock didn’t get his muscles by rehearsing for action movies.

Did you know he was a successful professional wrestler for 10 years? The Rock’s career and the nickname itself originated in WWE wrestling. He keeps building those muscles by following a strict workout plan and carefully designed diet. The man eats twice as much as the average American male!

He’s an inspiration for many in bodybuilding and other areas, so I decided to research and review all the supplements The Rock takes.

That way, you’ll get a better idea of how he gained so much lean mass! Many of these products you can use as well to get bigger and stronger.

Who is Dwayne Johnson? How Did the Rock Gain So Much Muscle?

Dwayne “The Rock” Johnson is an American-Canadian actor and producer. He used to be a professional wrestler for the World Wrestling Federation before he began focusing on his acting career.

Dwayne JohnsonHe’s built lean mass in a number of different ways, and we’ll have a look at some of these below.

It’s important to know that he used to be a professional wrestler and a football player before that, so he’s spent a lot of his life in the gym.

But the most important thing that got him far and helped him stay the beast we know is the positive attitude and the mindset.

He trains to progress and reach new levels, not just to maintain lean mass.

What’s more, there is nothing mysterious about how he’s built lean mass.

He follows the same routine as most athletes: regular exercise; he still goes to the gym a lot. Dwayne Johnson weight is 118 kg.

He also believes cardio is a great way to burn fat, especially first thing in the morning. He also pays attention to his diet; he allows himself one cheatday a week and follows the rule strictly. 

Summary: A former football player and a wrestler, he is a famous actor who has built lean mass with a positive attitude, clear focus, regular Dwayne Johnson workout routine with cardio, training every day of the week, and following a carefully planned diet 6 days a week.

Diet + Workout. Is Dwayne Johnson Vegetarian?

The Rock works out and eats well, and he works very hard for it. Let’s examine his diet a bit closer before moving on to his exercise system.

He isn’t a vegetarian, he loves lean protein, and he’s a big fan of fish, especially cod. Overall, he eats about 4,165 calories a day. That’s twice the average recommended for men! You can have a look at all that he eats in a day here.

He eats between 5 to 7 meals a day, and you can have a look at his diet, which he shared with Muscle and Fitness magazine.

Hugh JackmanMost of his meals consist of protein, carbs, and vegetables. It is a healthy balance that provides complete nutrition and support.

For an extra kick of nutrients, he also relies on supplements.

He even helped Hugh Jackman to prepare for the role of Wolverine with The Rock intermittent fasting routine and his diet.

Jackman was able to bulk up and stay lean at the same time for that role!  

Combined with a tough exercise and regular gym times, you can see the results of hard work every time he appears in a blockbuster.

If you think his meals are intense, think again. He trains like a beast and eats like one to keep pushing forward and reaching new goals.

The Rock workout routine looks something like this:

He wakes up at about 4 in the morning and goes for an early run. Then, he has breakfast. Then, he goes to the gym.

He trains every day, six days a week. He has one rest day with a cheat meal.

He has a strict exercise plan, which you can see here. There are insane clips and videos of The Rock bench press exercise, and not many can match that!

When he works out, The Rock has a special playlist that he loves to listen to. That way, he can focus on his exercise completely without being distracted. You can find the complete playlist on Spotify.

Summary: Johnson swears by an exercise routine and a carefully-planned meal system. He trains daily for several hours, and he eats from 5 to 7 meals every 24 hours. He looks the way he does because he’s disciplined and persistent. 

The Rock Supplements:

Let’s have a look at the products that get The Rock all the nutrients and support he needs to build lean mass and maintain a healthy body function.

Optimum Nutrition Amino Energy

Optimum Nutrition Amino Energy

Amino Energy supplement is a versatile powder that can be used in the morning, as a pre-workout or a post-workout supplement. It is also great for an afternoon pick-me-up since you can choose how many servings you want to use!

This supplementation packs aminos, proteins, and caffeine, so it improves muscle regeneration and provides you with an energy boost that will get you through the exercises and the day.

I can tell you it’s an effective thing to keep around even though I tried it to see what the ROCK was using.


Increases focus and mental clarity

Increases endurance


5 calories per serving

Contains artificial ingredients and sucralose

Not vegan

For best results, take it in the morning and just before you hit the gym. It’ll kick-start your day and give you a mental energy boost.

I recommend it to clients who need an extra push through their workouts. You’ll recover faster but start with small servings if you’ve never tried it before.


Glucosamine As Natural Pain Relief


With a blend of effective ingredients and a very high amount of glucosamine, this NutriRise brand is very important for bodybuilders and other athletes who know that it is equally important to build lean mass and to give their bodies complete support at the same time. You sometimes find it in products along with chondroitin and both of these are vital to joint health.

Glucosamine is crucial for joint health since it helps to restore the fluid around them and reduce the friction, among other things.

This supplementation helps to boost collagen production, improve joint flexibility, and stiffness, and prevents clicking joints.

Acts quickly

Supports cartilage

Reduces inflammation

Increases joint mobility

Natural formula

Non-GMO, gluten-free

Not vegetarian-friendly (contains shellfish)

If you’re looking for natural support to your active body, this supplement will help you notice the difference after two weeks. It is especially recommended for those who put a lot of pressure on their joints daily, and for those who have back and knee issues.


Optimum Nutrition Platinum HydroWhey Protein

Whey Protein

This ON packs aminos as well as leucine and isoleucine. That means that it helps to increase muscle growth, and I can confirm it does it effectively! He typically drinks one protein shake a day.

The Rock is your best proof of results, though. It is perfect for taking as a preworkout supplement or postworkout to increase muscles regeneration!

After all, it contains the purest form of WHEY protein that the market has to offer. It’ll help you build lean mass, and it is easy to digest.


Digests easy

No side effects

More flavors available


Poor taste

The supplement mixes easily, and it contains high-quality ingredients that cause no side effects. It’ll help build muscles and get stronger, maintain your weight, and pack muscles with regular use.

While the taste isn’t a strong point for everyone, but it could be much worse.


Glutamine For Immune And Digestive Health

L-Glutamine 1000 mg

L-Glutamine is the most abundant amino acid, and it is responsible for a number of important processes.

Glutamine helps to support and promote healthy function of the immune system and gastrointestinal health while improving muscles recovery after exercises.

It helps to preserve lean mass tissue and regulate pH balance. What’s more, it is a vital energy source for many different cells in the body.

Supports the immune system

Supports metabolic processes

GMP certified

Free of dairy, gluten, soy, and nut


Take up to 5 capsules a day for the best effects. They’re easy to take, though, and you should start seeing results quickly. Having a healthy body is important when you’re working out as it can help you build and maintain muscles and achieve your athletic goals with normal body function.


BCAA (Branched Chain Amino Acids)

BCAA by Transparent Labs

With a clean formula and no nasty fillers and artificial ingredients, Transparent Labs deliver they BCAAs for maximum muscles repair and recovery.

The servings are effective due to a clinically designed formula that contains vitamin C, and fermented vegan BCAAs: leucine, isoleucine, valine, with L-glutamine and a bit of coconut water powder.

Apart from that, this supplementation supports muscle-growth after a workout.


Improves glucose uptake

Improves immune system

Reduces fatigue and soreness

Clinically effective dosages

Clean formula (no prohibited substance)

Poor taste

For best effects, drink one serving before, during, or after an exercises. Make sure to stay hydrated, and you’ll notice how much further you can push yourself and train more intensely and often.


Casein For Diversity

Elite Casein

A unique protein, Casein, increases satiety and provides amino acids to build the muscles. What’s more, use this supplement if you want to prevent muscles protein breakdown.

It combines micellar casein with BCAAs and leucine. The blend promotes muscles regeneration, and helps to build muscle mass. It’s low in carbs, and you’ll feel less hungry in the morning.

Supports lean mass building

Increases muscle regeneration time

Minimizes soreness and fatigue

More flavors available

GMP certified

Poor flavor

Contains artificial flavors

 For best effects, take this supplement before bed or between meals to increase muscles regeneration; it’s also great to use on the go when you have to wait until your next meal, and you’re on a tight schedule.


Fish Oil

Omega XL Fish Oil

Another supplement that provides micronutrients that are crucial for a healthy and active body. Don’t focus only on the things that build muscle; your organism needs components that help to run it smoothly.

Green-lipped mussels are farmed sustainably for a safe and effective supplementation that boosts your omega-3 intake, which supports joint health and minimizes aches and pain.

What’s more, it helps to relieve inflammation and even support people who have problems with arthritis.

Rich in omega-3 fatty acids

Improves joint health

Minimizes inflammation

Easy to take

No fishy aftertaste


Since it’s better to get nutrients in a natural form, this supplementation is important as it’s safe and potent. It contains more than 30 different fatty acids, all based on clinical research. The product is pricy, though, especially since it’s a proprietary blend.


Source Naturals Wellness Formula

Wellness Formula

For days when you need a serious support for the immune system and for the times when you feel any cold or sore coming on, Wellness Formula provides your body with take this supplement to boost antioxidants, prevent free radical damage and inflammation, soothe stress, and keep the system ticking like a clock.

The formula is a blend of herbs, vitamins, and nutraceuticals, such as Echinacea, beta-carotene, vitamins A &C, goldenseal, zinc, and much more.

Works fast

Supports the immune system

Increases antioxidant levels

Increases body’s defense

Reduces stress

Natural ingredients

Not suitable for vegans

Poor aftertaste

Whether you’re an athlete or a casual gym-goer, this supplementation will help you stick to your schedule and stay on top of your game.

Take it to boost your immune system whenever you feel under the weather! Keep in mind that tablets are much more effective than capsules.


Speed Stack

Speed Stack

Johnson is a big fan of Speed Stack. This is a preworkout drink that’s loaded on caffeine; it’ll power you up on energy and help you get through the morning or afternoon exercises easily.

It also gives a skin-tearing pump you can’t ignore and clear focus that will help you get through the workouts even after a long day at work.

Improves pump

Increases energy

Improves focus

More flavors available

Zero sugar

Contains artificial ingredients

If you’re looking for an effective preworkout, you can bring with you and drink on the go; Speed Stack provides all that you need to stay focused, boost the pump, and wake up just in time for the gym. You’ll feel alert on the busy, work, study days, no matter how tired you feel.


 Animal Pak Multivitamin

Animal Pak

For those who want to keep it simple, Animal Pak combines more supplements in one package: multitude of multivitamins, minerals, antioxidants, bcaas, and more.

It targets athletes and bodybuilders who need regular support for their immune system and recovery so that they can stay on top of their game at all times.

The supplement is packed conveniently; throw one pack into your gym bag and take it on the go.

Boosts muscle growth

Improves performance

Designed for athletes and bodybuilders

More flavors available

Pills are difficult to swallow

Pills smell bad

With a complete combination of nutrients, Animal Pak contains a lot of pills to swallow, but they are effective.

With regular use, you’ll be able to notice an improvement in recovery as well, apart from more energy and complete nutrient support. Users report that they even started sleeping better!


What Supplements Does Chris Hemsworth Use?

Hemsworth has recently stated in an interview with Men’s Journal that he likes to eat dark green vegetables, like spinach, and lots of leafy green vegetables. In terms of vitamins, I’m a big fan of greens. I’m a big fan of spinach, kale, bok choy, collard greens. I’m kind of just a vegetable type of guy. I’ll have a lot of those at mealtimes.

Hemsworth also does a workout in which he does “lots of cardio and lots of weights”. He mentions that he often does weight training and cardio. The former Aussie Home Video actor states that he was keen to tone up after his son was born with three children, noting that the feeling was particularly keen with his son Tristan. But, you know, in the first three months, with my son, I kind of just slept all day and worked out at night. You know, I’m not sure how long that’s going to last, but I have to wake up at four or five in the morning, so it.

What Products Does The Rock Endorse

Over the weekend, there were reports that “Fate of the Furious” star Vin Diesel was upset with his co-star Dwayne “The Rock” Johnson after they recorded an Instagram video rapping about each other and their upcoming new movie. The video, which showed off the Rock’s sexy flow, wasn’t a fluke. As it turns out, Johnson, who is already an Oscar winner, began rapping on-set and has recorded several routines for the big screen. In an interview with Total Access, Johnson explains his skill set, especially after growing up in a family of performers. When I was a kid, my brother’s voice was my favorite,” he says. “So to have him start rapping, I was like ‘This kid’s got it.’ It really showed me, this is fun.”

But how long does the Rock do this? We’ll do a movie for three months, and then it’s back to the gym,” he explains. “It’s the best way I could ever get my workout in. I love music, and it’s so cool to get on stage and start making beats. The fact that we can share this form of music, makes me feel like I’m in a club, a car, and my sis and my nieces are jamming. It’s a hip-hop family, and I think it’s cool.”.

Frequently Asked Questions

How Does The Rock Get His Muscles?

Dwayne “The Rock” Johnson’s muscular physique is a result of a combination of factors, including rigorous training, proper nutrition, and genetic predisposition. To build and maintain his muscles, The Rock follows a disciplined workout routine that typically includes resistance training, cardio exercises, and functional movements. Resistance training, such as weightlifting, stimulates muscle growth by causing microscopic damage to muscle fibers, which then repair and adapt, leading to increased muscle size and strength. The Rock’s training likely incorporates various exercises targeting different muscle groups to promote overall muscle development. Additionally, proper nutrition is crucial for muscle growth, and The Rock is known for following a high-protein diet that provides the building blocks necessary for muscle repair and growth. He likely consumes a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats to support his intense training regimen. It’s important to note that individual genetics also play a role in muscle development, as some individuals may naturally have a higher propensity for muscle growth. The Rock’s commitment to consistent training, proper nutrition, and his genetic advantages likely contribute to his impressive muscular physique.

Do You Need Steroids to Get Big?

No, steroids are not necessary to achieve significant muscle growth. While anabolic steroids can enhance muscle mass and strength, they come with numerous risks and potential side effects, both short-term and long-term. Natural muscle growth can be achieved through a combination of proper training, nutrition, and recovery. Resistance training, specifically progressive overload, is the primary stimulus for muscle growth. By consistently challenging the muscles with progressively heavier weights and increasing training volume, individuals can stimulate muscle hypertrophy. Adequate protein intake is also crucial for muscle growth, as proteins provide the necessary amino acids for muscle repair and synthesis. A balanced diet with sufficient calories and macronutrients, including carbohydrates and fats, is important for overall energy levels and supporting muscle growth. Furthermore, proper rest and recovery are vital to allow the muscles to repair and adapt. While steroids may offer rapid muscle gains, they come with significant health risks and legal implications, making natural methods of muscle growth the safer and more sustainable approach.

Final Thoughts

The fact is that The Rock trains like a beast and eats like one to maintain that amount of mass and to grow even stronger.

The RockSince a proper meal plan can only do so much, he also relies on products for additional support for his muscles, health, normal body function, and other properties to keep him on top of his game.

While supplements can make a huge change in a workout routine, you have to know that he has years of practice behind him, knows his body well, and also consults professional trainers and dieticians.

You can get bigger, stronger, build muscle, and remain lean if you want, but it takes persistence and loads of hard work.

Success doesn’t happen overnight, but you can reach your body and athletic goals with the right mindset and a killer playlist that keeps you pumping!