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What Supplements Does the Rock Take?
Dwayne Johnson’s Stack Revealed

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: October 7, 2021

Dwayne "The Rock" Johnson has become a cult icon in the action movie industry, and he would definitely be on any Hollywood A-List these days. Playing lead roles in movies like Rampage, Jumanji, and Skyscraper, there is always a huge action theme with a lot of extreme stunts.

What he is probably most famous for is the sheer size of his body. At 6’5” and 262 pounds, he would block the sunlight in any room. But, he also has one of the most friendly smiles for a man of his physique.

It’s obvious that he spends a ton of time on his workout and diet in order to build muscle to that size and maintain it as well. While his training regime would be interesting to analyze, it’s his nutritional intake that I have become more interested in.

So, let’s dive into what supplementsThe Rock uses.

What Supplements Does The Rock Take?

If you want Hercules type strength like Dwayne Johnson, with biceps the size of bowling balls and abs that couldn’t be any more ripped, then you need a lot more than a weekly trip to the treadmill and a protein shake.

The work you do at the gym is essential, and I would guess that Dwayne "The Rock" Johnson spends several hours lifting weights and doing cardio in between huge meals to provide all the energy.

But, there is only so much muscle growth that can be achieved without adding supplements into the mix.

​In the case of Dwayne Johnson supplements are a huge part of his regimen. From pre to post-workout, and a strong focus on recovery drinks, there are a large range of products on his diet.

Related: Is The Rock Taking Steroids?

1. Optimum Nutrition Amino Energy

Optimum Nutrition Essential Amino Energy Product

Packed full of amino acids, the makers of this product designed it as a supplement that provides a range of proteins plus a decent energy boost.

I’ve used it myself, and looking at all the online reviews it’s pretty clear to say that it’s a good pre-workout supplement.

Dwayne "The Rock" Johnson has mentioned it in interviews saying he uses it several times a day for physical and mental energy.

Take it first thing in the morning and immediately before a training session for maximum results.

2. Optimum Nutrition Platinum Hydro Whey Protein

Optimum Nutrition thumb

This Optimum Nutrition Platinum Hydro Whey protein powder doesn’t just list 30 grams of amino acids on the label, but also 9 grams of Leucine, Isoleucine.

The makers claim it significantly helps to increase muscle mass and growth, and The Rock seems to agree. It can be taken as a pre-workout before cardio or to help with recovery after particularly heavy fitness training.

Apart from it being very affordable, it also tastes great. It comes in several flavors so there's a bit of variety in there.

3. Glucosamine As Natural Pain Relief

Glucosamine thumb

Another product that is vital during bodybuilding phases is glucosamine.

So many people just focus on products that will help add pounds of muscle fast but forget that their joints need to TLC as well.

You sometimes find it in products along with chondroitin and both of these are vital to joint health. What they do is help replenish the fluid around joints and thereby reducing the friction.

They also make up the cartilage between joints, and making sure you have a steady supply is very important when you’re lifting a lot of weights. (1)

4. Glutamine For Immune And Digestive Health

Protocol thumb

Some people assume that because glutamine is a protein that it will help with bulking. Both of these will be under quite a lot of strain from all the food you eat, so helping your gut out is important.

I generally advise taking these before your main meals.

However, the main benefit to your health comes from the fact that glutamine will help boost your immune and digestive systems. (2)

You can learn more about glutamine by watching this short video:


5. Branched-Chain Amino Acids (BCAA)

BCAA thumb

The good news is that it’s contained within item 2 above, and you won’t have to invest in yet another product to help you build muscle faster. The only ingredient added in this supplement is valine.

These should generally be taken after exercise as they will help your muscles to process protein and build new tissue.

While the name sounds very fancy, all it refers to is the chemical structure of the proteins. It’s always a good idea to make sure you get enough of them on a daily basis.

Here are some of our recommended BCAA supplements for men.

6. Casein For Diversity

elite casein

While whey is one of the most common types of protein, you will be able to achieve better results for muscle building by adding nutrients from a few more sources.

Casein is very similar to whey and is also isolated from milk. However, its chemical structure is slightly different and this can help to provide a bit more amino acid diversity.

It’s also healthy for your metabolism to have to work on extracting different sources, rather than becoming reliant on just one. Here are some of the best casein powders that we recommend.

7. Fish Oil

Omega XL

Again, so many people only pay attention to the stuff that helps to build muscle, and they often neglect all the other micronutrients needed.

While you can buy multivitamins as small pills, they often contain synthetic vitamins.

It’s far better to get them in natural form, and that’s where fish oil plays a vital role. They also provide tons of Omega fatty acids, which are vital for cardiovascular health. (3)

I recommend taking ​fish oil supplements at least once a day.

Success isn’t always about ‘Greatness,’ it’s about consistency. Consistent, hard work gains success. Greatness will come.

- Dwayne Johnson

Dwayne Johnson Supplements: Final Thoughts

There is absolutely no doubt that The Rock has to train hard on a daily basis to keep that level of muscle and physical performance up.

His lifestyle and the movies he’s involved in demand some peak levels of strength.

And, of course, his muscles have become his trademark. It’s probably not something that the average person can achieve quickly (unless you're supplementing with testosterone boosters)

But if you work with a fitness coach and use some of the above Dwayne Johnson supplements for your workout, then this is within reach.

Hard work and commitment are the recipe -- it’s all down to figuring out if you have the grit within you.


  1. Ansley Hill, Does Glucosamine Work? Benefits, Dosage and Side Effects, retrieved from
  2. Grant Tinsley, PhD, Glutamine: Benefits, Uses and Side Effects, retrieved from
  3. WebMD, Can Fish Oil Cut Danger of High-Risk Heart Issues?, retrieved from

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2 thoughts on “What Supplements Does the Rock Take?
Dwayne Johnson’s Stack Revealed

  1. People constantly say he’s on steroids. But, I believe he’s natural. It’s only supplements Dwayne Johnson takes. I’ll try them gradually and hope I develop a body like him.

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