Dwayne Johnson's jasmine rice pre-workout hack: What's in his blend
Synopsis
Dwayne Johnson has quietly upgraded his pre-workout routine — swapping his classic Cream of Rice for a blended jasmine rice and protein shake. The detail that stands out: his intra-workout formula packs 10g creatine, 275–300mg caffeine, and 50g dextrin carbs, offering a transparent look at the regimen behind one of Hollywood's most disciplined physiques.
Key Takeaways
Dwayne Johnson revealed a new pre-workout blend of jasmine rice , protein powder, frozen blueberries, stevia, and ice.
He replaced his usual Cream of Rice with the jasmine rice variation for faster digestion before working sets.
His intra-workout shake contains 50g dextrin carbs , 10g creatine , 275–300mg caffeine , EAAs, and Himalayan salt.
Johnson's live-action Moana is his latest theatrical release, starring alongside Catherine Laga'aia and Jemaine Clement .
He will next appear in Jumanji: The Open World as Dr.
Hollywood actor and fitness icon Dwayne Johnson has revealed a new twist to his pre-workout nutrition routine, replacing his long-standing Cream of Rice staple with a blended jasmine rice and protein powder shake. The update, shared via a video post, offers a rare look into the disciplined fuelling strategy behind one of Hollywood's most recognised physiques.
The New Pre-Workout Formula
Johnson's revised pre-workout blend combines protein powder, 5 grams of cooked jasmine rice, frozen blueberries, stevia, and ice. The goal, he explained, is fast digestion — getting carbohydrates into the bloodstream quickly enough to fuel his first working set without causing heaviness or sluggishness.
'Not reinventing the wheel here, but started blending my rice with my protein powder for a fast digesting pre workout,' Johnson said in the caption accompanying the clip.
Why He Made the Switch
Johnson noted that Cream of Rice — the classic orange-box variety — has been his go-to for years, calling it 'the staple.' The jasmine rice variation, he said, functions as a useful rotation rather than a permanent replacement. 'By the time I get to my first round of working sets I'm ready to go. Good to add to your rotation, give it a shot and lemme know,' he added.
The logic is grounded in sports nutrition: blending cooked rice breaks down its physical structure, potentially accelerating gastric emptying and carbohydrate absorption — a consideration relevant to anyone training fasted or on a tight schedule.
Inside His Intra-Workout Shake
Johnson also disclosed the composition of his intra-workout shake, consumed throughout training. The formula includes 50 grams of dextrin carbohydrates, half a teaspoon of Himalayan salt, essential amino acids (EAAs), 275–300 mg of caffeine, and 10 grams of creatine. He signs off the post with a reference to his gym, the 'Iron Paradise' — a name that has become synonymous with his training philosophy.
Johnson's Current Projects
On the professional front, Johnson's most recent release is the live-action adaptation of Moana, which stars Rena Owen, John Tui, Frankie Adams, Jemaine Clement, and Catherine Laga'aia. The film follows a spirited Polynesian village chief's daughter chosen by the ocean to restore a mystical relic to the goddess Te Fiti.
He is also set to return in Jumanji: The Open World, reprising his role as Dr. Bravestone alongside Kevin Hart as Franklin Finbar, Jack Black as Professor Sheldon Oberon, and Karen Gillan as Ruby Roundhouse. The Jumanji franchise traces its origins to the 1995 film directed by Joe Johnston, itself based on Chris Van Allsburg's 1981 children's picture book.
Point of View
Ingredient-level breakdown that most professional athletes keep private. The intra-workout stack he describes (high-dose caffeine, creatine, dextrin, and electrolytes) aligns closely with current sports science consensus, lending it credibility beyond influencer fitness culture. What is notable is the transparency: naming exact gram quantities invites scrutiny, and the fact that the formula holds up to that scrutiny says something about how seriously Johnson treats his conditioning. For fitness media, the story is less about jasmine rice and more about the normalisation of elite-level sports nutrition in mainstream celebrity content.
NationPress
28 Aug 2026
Frequently Asked Questions
What is Dwayne Johnson's new pre-workout recipe?
Dwayne Johnson's new pre-workout blend consists of protein powder, 5 grams of cooked jasmine rice, frozen blueberries, stevia, and ice, all blended together. He uses it as a fast-digesting carbohydrate source before his first working set.
Why did Dwayne Johnson switch from Cream of Rice to jasmine rice?
Johnson said the blended jasmine rice works equally well as a fast-digesting pre-workout carbohydrate and is a good addition to the rotation. He described Cream of Rice as his long-standing staple but noted the jasmine rice variation delivers similar readiness by the time he begins his working sets.
What does Dwayne Johnson drink during his workout?
Johnson's intra-workout shake includes 50 grams of dextrin carbohydrates, half a teaspoon of Himalayan salt, essential amino acids (EAAs), 275–300 mg of caffeine, and 10 grams of creatine. He sips it throughout his training session at the Iron Paradise.
What are Dwayne Johnson's upcoming films?
Johnson's latest release is the live-action Moana, and he is set to return in Jumanji: The Open World as Dr. Bravestone, alongside Kevin Hart, Jack Black, and Karen Gillan.
Is blending rice before a workout backed by nutrition science?
Blending cooked rice breaks down its physical structure, which can accelerate gastric emptying and carbohydrate absorption — a principle consistent with sports nutrition guidelines for pre-exercise fuelling. Johnson's approach of pairing it with protein powder also aligns with recommendations for mixed macronutrient pre-workout meals.
