Just a few decades ago, Hollywood action stars looked fit and athletic, but that was it. They didn’t look like superheroes. Think about the actors that played James Bond, Indiana Jones, and any number of secret agents.
That all changed when Arnold Schwarzenegger and Sylvester Stallone entered the cinematic fray. They actually looked like the heroes they portrayed on the silver screen and ushered in a brand-new type of actor.
Schwarzenegger and Stallone cleared the way for more larger than life actors, and one of the most successful and popular is the Rock.
So, what supplements does the Rock take?
Dwayne “The Rock” Johnson is every inch the superhero he portrays in movies. He’s huge! Despite being almost 50, the Rock looks even better than he did during his WWE professional wrestling career.
Known for his incredible work ethic, Johnson is famous for hitting the gym at 4 am to ensure he gets a full workout before starting his day of work. He also eats enormous mounds of food to fuel both his workouts and his frantic work schedule.
While training and diet are the cornerstones of the Rock’s incredible physique, his supplement regimen also plays a part. In this article, we reveal the supplements the Rock uses to stay in such amazing shape.
A.B.B Speed Stack
There is no getting away from the fact that Dwayne Johnson is one of the hardest working people in Hollywood.
Very few other actors would get up at 4 am just for a workout, with the exception of Mark Wahlberg, who is similarly famous for his early morning workouts. To boost his energy and train even longer and harder, the Rock takes a shot of A.B.B Speed Stack before his workouts.
This pre-workout contains stimulants, energizers, vasodilators, and other natural performance-boosting ingredients so the Rock can train hard enough to maintain or even improve his legendary physique.
Optimum Nutrition Creatine
Creatine is the most researched sports supplement on the planet.
It plays a critical role in energy production, muscle growth, strength, and recovery.
Your body produces creatine naturally, and it’s also present in red meat, but the Rock makes sure he has even more by using ON Creatine every day.
Unlike some performance enhancers, creatine is deemed very safe, and because it’s been around for close to 40 years, it’s a good bet that it really does work. Creatine is one of the most popular sports supplements ever.
Using creatine gives the Rock the energy he needs to pump out a few extra reps, and, as anyone who lifts weights knows, it’s those extra reps that build the most muscle. Research suggests that creatine is also a good fat burner and can also enhance cognitive function and brain health, reducing the risk of things like Alzheimer’s and Parkinson’s diseases.
To get the best effect from creatine, take five grams 4-5 times a day for 5-7 days, and then one dose of five grams daily after that. Using this loading, you’ll start seeing the benefits of creatine within just a few days.
Alternatively, if you aren’t in a rush, take just five grams a day, and you’ll experience a slow increase in strength and performance.
Optimum Nutrition Platinum Hydro Whey
Whey protein is an essential supplement for anyone who lifts weights. Heavy workouts break your muscles down, and you need protein to repair them, so they grow back bigger and stronger.
The Rock is as strong as he looks, and that means heavy, long workouts. Taking whey protein immediately after training allows the Rock to recover faster so he can get back in the gym sooner.
That’s how you build a REAL superhero physique. Whey protein is also an excellent way to ward off hunger and cravings, both of which can lead to unplanned overeating and fat gain.
Optimum Nutrition Essential Amino Energy
The Rock hits the gym when most people are still fast asleep.
In fact, most people are STILL asleep as he’s leaving the gym and heading off for breakfast!
Training at 4 am means the Rock can’t really eat much before training, so he takes amino acids before and during his workouts instead.
Supplemental amino acids provide low-calorie energy and also prevent muscle breakdown during intense training. In addition, they’re useful for speeding up recovery too. Whey protein contains amino acids, but the Rock uses additional amino acids to ensure that he’s getting enough of these essential nutrients.
He preferred amino acid supplement also contains caffeine and green tea extract for even more energy and enhanced fat burning, both of which help the Rock stay ripped.
Optimum Nutrition Glutamine
The Rock really does love his amino acids!
He takes 15 grams of glutamine per day to help bolster his recovery after those long, intense workouts.
Glutamine is also good for heart and brain health, as well as boosting immune system function and digestive health.
You can get glutamine from beef and eggs, but just one 15 gram serving of ON Glutamine contains as much glutamine as four large eggs or a 4 oz steak. Glutamine is available in powder or capsules, and the Rock likes both options. However, to supercharge recovery, he typically adds the powder to his post-training whey protein shake.
Vimerson Health Glucosamine, Chondroitin, Turmeric, and MSM
The Rock takes this supplement every day without fail.
Why? Because after over three decades of intense training, including his time in professional wrestling, the poor guy is pretty beat up!
Joint pain is something even the Rock can’t avoid, but this supplement will certainly help.
The ingredients help improve cartilage health and integrity and are also anti-inflammatory to reduce joint pain and swelling. It’s a fair bet that the Rock wouldn’t be able to maintain his training and do so many of his own stunts without taking this joint-preserving supplement.
Carlson Labs Fish Oils
Like the aforementioned joint care supplement, the Rock takes fish oils to reduce inflammation and keep his knees, hips, shoulders, and elbows in good working order.
But, as well as being good for his mighty bones, taking fish oil is good for the Rock’s heart and brain too. Fish oils contain special fats called omega-3 fatty acids.
The only way to get these fats is through the diet. The Rock DOES eat fish, but using a supplement allows him to get even more of these critical substances. Just a teaspoon contains a day’s worth of omega-3s, and the Rock chugs down a tablespoon every day.
Animal Pak Multivitamins
The Rock eats a very healthy diet, but that doesn’t mean he’s perfect. Like almost everyone else, he enjoys the occasional treat and sometimes can’t eat as well as he should, such as during filming.
To plug any nutritional gaps and stay healthy, the Rock takes a comprehensive stack of vitamins and minerals, all bundled together in Animal Pak Multivitamins.
This product contains lots of different vitamin and mineral tablets, all sealed up in a small plastic pouch, so you don’t need to spend time counting out your doses. This is a real benefit for someone as busy as the Rock!
Optimum Nutrition Casein Protein
Whey protein is a fast-acting protein, meaning it’s broken down and digested very quickly. As such, it’s ideal for use immediately after a workout, where it can help speed up recovery. That’s why the Rock chugs down a whey protein shake straight after his early morning workouts. However, that’s not the only time Johnson uses protein powder; he also boosts his protein intake by drinking a couple of protein shakes a day.
Casein protein digests much more slowly than whey, so it’s ideal for nighttime use. The Rock drinks a big casein protein shake before going to bed to keep his muscles supplied with the amino acids he needs to recover and grow during the night.
Casein also has a relaxing effect, which means it’ll help deepen and extend your sleep. That’s useful because it’s mainly during sleep that your body gets busy producing growth hormone and testosterone, two hormones that are vital for muscle growth and fat burning.
Source Naturals Wellness Formula
Contrary to what many people think, the Rock is not a real superhero – he’s actually endearingly human. His intense workouts and the long hours of filming, plus his myriad business interests, can and do take their toll on his health and his immune system. To avoid being sick and letting his fans down, during periods of high stress, the Rock uses Source Naturals Wellness Formula, which is an all-natural immunity booster.
This protects him from the illnesses that might otherwise stop even the Rock in his tracks.
Does the Rock Take Steroids?
By his own admission, the Rock used steroids when he was a professional wrestler. Steroid use was (and still is) common in many professional sports.
After all, performance is directly linked to income, and professional athletes can’t afford off days. They also take performance-enhancing drugs to level the playing field; if your competitors are using them, you’ll probably need to take them too.
Other signs that the Rock used and maybe still uses steroids include the fact that, at the age of 50, he’s still gaining muscle and stays in incredible shape all year round. He’s immensely muscular and ripped, which is something even top bodybuilders find hard to achieve.
Remember that, unlike a pro bodybuilder, the Rock has a REAL job (acting), and that means training is only part of his day. Bodybuilders often do nothing but eat, sleep, and train, and yet the Rock looks as good as most full-time lifters.
And then there are his workouts; the Rock trains with incredible intensity day after day, month after month, and year after year. Apart from a few aches and pains, he’s still killing it in the gym when people a decade or more younger are starting to slow down.
Of course, the Rock is an incredibly hard worker and pays a huge amount of attention to his diet and supplement regimen. He definitely deserves the title of the hardest working man in Hollywood. That said, at least a small part of the Rock’s impressive physique could be due to past or ongoing steroid and growth hormone use.
Why is any such use so secret? Probably because he doesn’t want to set a bad example for the millions of kids who make up a large part of his fan base.
So, does the Rock take performance-enhancing drugs like steroids and growth hormone? It’s very likely. But they are not why the Rock is such a superstar; it’s his incredible work ethic. The steroid use is merely the icing on the cake made from consistent, hard work.
Bottom Line
Dwayne “the rock” Johnson is wrestling and Hollywood royalty! He always seems to give 100% to whatever he does, including his workouts, diet, and supplement regimen. The Rock appears to be a nice guy too. Because of this, he’s one of the best-loved and highest-paid movie stars.
He’s also an entrepreneur, works with several charities, and has numerous business interests. The Rock’s supplement selection is comprehensive, but everything on the list has a clearly defined purpose.
The Rock is either gearing up or recovering from a workout or doing what he can to maximize his health. It’s a very smart selection of products. Of course, the Rock doesn’t look the way he does because of the supplements, he’s up at 4 am every morning, paying his dues in the gym.
At the age of 50, it’s incredible to think that he is bigger and stronger than he was when he was wrestling. The Rock is the very definition of determination and consistency.
Will you look like the Rock if you copy his diet, workouts, or supplement plan? Probably not. But, rather than try, why not just use the Rock to inspire you to train hard and consistently. After all, that’s the REAL secret of the Rock’s success!
Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
