Dwayne Johnson’s Supplement List – Independent Analysis of His Fitness Stack (2025)

Whey Protein Isolate

Protein is at the heart of Dwayne Johnson’s supplement plan. His demanding workouts require constant muscle repair, and whey protein isolate helps him meet those needs efficiently. It supports muscle growth, speeds up recovery, and helps him sustain his size and strength year-round.

• Preferred supplement: Johnson uses Optimum Nutrition’s Platinum Hydrowhey, a fast-absorbing whey protein isolate designed to deliver amino acids to muscles right after training. Its clean formula makes it ideal for athletes who need quick recovery and lean muscle support.
• Post-workout routine: After every workout, he mixes 60 grams of Platinum Hydrowhey with 15 grams of glutamine. This combination helps reduce muscle soreness and promotes faster repair, allowing him to handle frequent, intense sessions in the gym.
• Protein intake goal: During his “Black Adam” preparation, he increased his daily protein intake to around 300 grams, with approximately 100 grams coming from protein shakes. This consistent intake ensures his muscles have a steady supply of nutrients throughout the day.
• Quick digestion: The Hydrolyzed formula of Platinum Hydrowhey allows for faster absorption, meaning his body can start utilizing the protein almost immediately after consumption. This efficiency is especially beneficial after tough training days.
• Recovery and performance benefits: The supplement is packed with essential amino acids that support recovery, preserve lean muscle, and improve overall workout performance when combined with whole food meals.

Optimum Nutrition’s Platinum Hydrowhey remains one of the key supplements in Dwayne Johnson’s daily routine. It helps him maintain muscle mass, recover efficiently, and keep up with the physical demands of his training and movie roles.

Post-workout I have 60 grams Optimum Nutrition’s Platinum Hydrowhey with 15 grams of glutamine.

Casein Protein

Before ending his day, Dwayne Johnson ensures his muscles stay nourished throughout the night. He adds casein protein to his evening routine to keep his body supplied with amino acids while he sleeps, preventing muscle loss and supporting overnight recovery.

• Nighttime supplement choice: Johnson includes a casein protein shake as his final meal of the day. His published diet plan mentions about 30 grams of casein protein taken right before bed to help maintain muscle throughout the night.
• Slow-release formula: Casein protein digests slowly, releasing amino acids over several hours. This steady flow of nutrients helps his muscles recover even while he’s asleep.
• Muscle protection: The supplement helps prevent muscle breakdown during long periods without food. It keeps his body in a positive nitrogen balance, which is important for maintaining lean muscle mass.
• Sustained recovery: Johnson has explained that he uses time-release proteins like casein so his muscles have fuel during rest, reducing the chances of muscle depletion overnight.

Adding casein protein before bed allows Johnson to stay consistent with his muscle-building goals, even while he sleeps. It’s a simple part of the Dwayne Johnson supplement stack that keeps his recovery process going around the clock.

Branched-Chain Amino Acids (BCAAs)

Dwayne Johnson’s intense workout schedule demands both stamina and fast recovery. To keep his muscles healthy and performing at their peak, he relies on branched-chain amino acids. These supplements play a major role in helping him maintain strength, reduce fatigue, and push through demanding training days.

• Preferred supplement: Johnson uses Optimum Nutrition Essential Amino Energy, which blends amino acids with a light dose of caffeine. This formula gives him the dual benefit of muscle recovery support and sustained energy during workouts.
• Early morning routine: His day begins around 4 to 5 a.m. with fasted cardio, followed by 4 to 6 scoops of Optimum’s Amino Energy. This ensures his muscles are supplied with nutrients even before his first meal, keeping him energized and preventing early muscle breakdown.
• Workout timing: Before training, he typically takes 5 to 10 grams of BCAAs, adding another 5 grams during extended workout sessions. This steady intake supports muscle endurance and helps him sustain intensity throughout his long gym sessions.
• Recovery support: The essential amino acids in the blend promote faster muscle repair and help minimize soreness after heavy lifting. This allows him to return to training at full capacity with shorter recovery periods between sessions.
• Energy and mental drive: The caffeine component provides a clean boost in alertness without the crash, helping him stay sharp and focused during his 90-minute-plus training routines.

Optimum Nutrition’s Essential Amino Energy gives him an effective way to support performance and recovery. It keeps his muscles primed, his energy steady, and his focus sharp, making it an important part of the Dwayne Johnson supplements routine.

L-Glutamine

After intense workouts, Dwayne Johnson makes recovery a top priority. One of the ways he supports this process is through L-glutamine supplementation, which helps his muscles recover faster and keeps his immune system strong. It’s a simple addition that makes a big difference in maintaining his training consistency.

• Purpose of supplementation: Glutamine is a key amino acid that supports muscle repair after training. Johnson adds it to his post-workout shake to help his body recover from heavy lifting and long gym sessions.
• Post-workout dosage: He typically mixes 15 grams of glutamine powder after finishing his workouts. This helps replenish what his body loses during intense exercise and promotes better muscle recovery.
• Recovery and immune benefits: Supplementing with glutamine helps reduce soreness and supports the immune system, which is important when training daily without long rest periods.
• A conditionally essential amino acid: Under heavy physical stress, the body’s natural glutamine levels can drop. Supplementing helps maintain balance and ensures the muscles have enough nutrients for repair.
• Brand preference: While Johnson hasn’t publicly endorsed a specific glutamine brand, he often highlights its importance in his routine and credits it as a major contributor to his recovery process.

Adding L-glutamine to his supplement plan helps Johnson train harder, recover faster, and stay consistent with his demanding fitness schedule. It plays an important role in keeping his body resilient and ready for the next workout.

Creatine Monohydrate

Dwayne Johnson depends on creatine to maintain his incredible strength and size. Known for its ability to improve power and endurance, creatine helps him push through demanding workouts and continue making progress even with a packed schedule.

• Purpose in his routine: Johnson uses creatine to increase muscle strength, endurance, and recovery. It’s a consistent part of his supplement plan, especially during phases when he aims to build more size and strength.
• Consistent usage: He’s been open about his long-term use, saying he’s taken it for years without cycling on and off. His regular intake sits around 5 grams per day, which he finds effective for maintaining muscle volume and performance.
• Workout benefits: Creatine helps boost ATP production, giving his muscles the extra energy they need for heavy lifts and intense sessions. This allows him to train harder and recover faster between sets.
• Proven effectiveness: Unlike many short-lived supplement trends, creatine is one of the most studied and effective performance aids. Johnson trusts it because of its research-backed results and ability to deliver steady progress.
• Post-workout intake: He often mixes his creatine with his post-workout protein shake for convenience. This makes it easy to stay consistent while also aiding recovery and muscle repair.

Creatine remains one of the core items in Dwayne Johnson’s supplement list. Its proven performance benefits, simplicity, and long-term effectiveness make it a dependable part of his training and muscle-building success.

I’ve used creatine for years, especially when I need to put on size. 5 grams daily, consistently. No cycling needed.

Pre-Workout Formula

Dwayne Johnson starts his mornings before sunrise, often around 4 a.m., and relies on a strong pre-workout routine to power through his demanding training sessions. Instead of coffee, he uses his own energy drink to stay focused, energized, and ready for the gym.

• Preferred drink: Johnson uses ZOA Energy as his main source of caffeine. As a co-founder of the brand, he often describes it as his version of coffee and drinks it first thing in the morning to kickstart his day.
• Enhanced training option: Before working out, he switches to ZOA Plus, a stronger version designed for training. It gives him the extra boost needed for his workouts while supporting his focus throughout the day.
• Formula composition: ZOA Plus is a zero-sugar energy supplement that provides about 200 milligrams of natural caffeine sourced from green tea and green coffee. It also includes nitric oxide boosters and electrolytes to help with endurance and hydration.
• Designed for early workouts: The formula was launched in 2022 as part of his ZOA line, made to energize his early morning training sessions and keep him alert during long workouts.
• Caffeine intake: Johnson typically consumes between 200 and 300 milligrams of caffeine along with beta-alanine before hitting the gym. This mix keeps his energy levels high and helps maintain focus during tough training routines.

Using ZOA Energy and ZOA Plus helps Johnson maintain consistent energy and focus throughout his intense morning sessions. It’s a key part of his supplement list that aligns perfectly with his early schedule and high-performance lifestyle.

In the morning, I drink it. It’s my coffee; I’m not a coffee drinker.

Glucosamine & Chondroitin

Years of intense football training, wrestling matches, and high-impact movie roles have taken a toll on Dwayne Johnson’s joints. To stay active and pain-free, he includes joint-support supplements as a consistent part of his daily routine, helping him recover from decades of wear and tear.

• Daily use: Johnson has called glucosamine and chondroitin “non-negotiables” in his supplement stack, emphasizing how important they are for keeping his joints strong and mobile.
• Dosage: He typically takes around 1,500 mg of glucosamine and 1,200 mg of chondroitin per day, usually split between morning and evening doses for better absorption.
• Purpose: These supplements help maintain healthy cartilage, reduce joint stiffness, and relieve discomfort from years of physical strain. They also help keep his knees and shoulders in better shape for heavy training.
• Long-term benefits: Glucosamine and chondroitin support cartilage repair and help prevent further breakdown, making them essential for athletes or anyone who trains regularly.
• Public acknowledgment: In an interview with Oprah, Johnson credited these supplements for keeping his joints resilient, noting that after years of demanding physical work, they’ve become a permanent part of his routine.

Taking glucosamine and chondroitin helps Johnson stay physically capable of handling his grueling workouts and movie stunts. These supplements play a key role in maintaining his joint health and mobility as he continues pushing his limits well into his 50s.

After all these years of beating my body up, glucosamine and chondroitin are non-negotiable.

Omega-3 Fish Oil

Maintaining overall health is as important to Dwayne Johnson as building strength and endurance. To support recovery, reduce inflammation, and protect his joints, he takes a high-dose omega-3 fish oil supplement every day as part of his routine.

• Daily dosage: Johnson consumes around 6 grams of omega-3s each day, which he has shared publicly during his film training periods. This consistent intake helps manage inflammation and supports recovery after intense workouts.
• Nutrient benefits: Omega-3 fish oil is rich in EPA and DHA fatty acids, which are known for improving heart health, reducing joint pain, and lowering inflammation throughout the body.
• Meal integration: He often includes omega-3s directly into his meal plan, typically taking one tablespoon of fish oil with meals in the morning and at night. This adds up to his total of about 6 grams of omega-3s daily.
• Consistency in use: Johnson has mentioned taking omega-3s during the filming of “Hobbs & Shaw,” emphasizing their role in helping him recover faster and stay mobile during demanding training and stunt work.
• Performance support: Regular use of fish oil helps keep his cardiovascular system strong and his joints well-lubricated, which is essential for someone maintaining such a high level of physical activity.

A consistent intake of omega-3 fish oil helps Johnson manage inflammation, promote recovery, and maintain joint flexibility. It’s one of the core supplements that supports his long-term health and performance, even with the physical demands of his lifestyle.

Multivitamin

With his intense workout routine and high-calorie diet, Dwayne Johnson needs consistent nutritional support to keep his body performing at its best. Even though he eats clean and balanced meals, he still takes a multivitamin daily to fill in any nutritional gaps and maintain his overall health.

• Purpose of use: Johnson includes a high-potency multivitamin in his supplement plan as a form of “nutritional insurance.” It ensures he’s getting all the essential vitamins and minerals his body needs to function efficiently despite his demanding schedule.
• Daily intake: He starts his mornings with a multivitamin alongside other supplements such as vitamin D and joint support formulas, keeping his energy and recovery consistent throughout the day.
• Nutritional coverage: The multivitamin supports immune health, bone strength, and muscle function, all important for someone who trains hard and performs physically demanding movie roles.
• Diet support: Even with a clean, nutrient-dense diet, he acknowledges that supplements help fill the minor gaps food alone can’t always cover, ensuring he maintains peak performance.
• Product preference: Although he hasn’t named a specific brand, Johnson is known to choose multivitamins designed for athletes that focus on energy, strength, and overall wellness.

Adding a high-potency multivitamin to his stack helps Johnson stay balanced, energized, and healthy. It’s a simple addition that supports his body’s needs through long workouts, heavy training, and busy filming days.

Vitamin D3

Even with year-round sunshine in Florida, Dwayne Johnson’s schedule often limits his exposure to natural sunlight. Between filming movies indoors, traveling for promotions, and training before dawn, he makes sure to keep his vitamin D levels steady through supplementation. This helps him sustain energy, support hormone balance, and stay healthy even under demanding physical conditions.

• Daily dosage: Johnson reportedly takes around 5,000 IU of vitamin D3 every day, which is considered a higher-end dosage that supports his active lifestyle. This amount ensures his levels stay optimal, especially when he’s spending long days on film sets without much sunlight exposure.
• Role in testosterone health: Vitamin D3 plays a part in maintaining testosterone levels, which is vital for strength, muscle development, and overall mood. Johnson considers this supplement one of his essentials for keeping his energy and performance steady.
• Bone and joint benefits: Regular intake of vitamin D3 contributes to stronger bones and improved calcium absorption, reducing the risk of stress-related injuries from his heavy workouts. It also works hand-in-hand with other supplements in his stack, such as glucosamine, to keep his joints resilient.
• Immune system protection: Vitamin D3 supports immune function, helping Johnson stay healthy despite intense filming schedules, frequent travel, and physically demanding roles. Consistent intake helps his body recover more efficiently between workouts.
• Support during low sunlight periods: During months of heavy indoor filming, his vitamin D3 supplement becomes even more important for maintaining vitality and overall balance, acting as a safeguard against fatigue or low energy.

Taking vitamin D3 allows Johnson to maintain hormone health, support strong bones, and keep his immune system performing well. It’s one of the foundational supplements in his daily routine, ensuring he remains energized and ready for both training and film work all year long.

Zinc Magnesium Aspartate (ZMA)

After long days of filming, training, and meetings, Dwayne Johnson uses ZMA to help his body recover and prepare for the next day. This supplement plays a role in his nighttime routine, supporting sleep, muscle repair, and hormone balance so he can stay consistent with his intense schedule.

• Purpose of use: Johnson takes ZMA before bed to improve rest and recovery. The combination of zinc, magnesium, and vitamin B6 helps him wind down after physically demanding workouts and long shooting days.
• Benefits for recovery: ZMA is known to assist muscle repair and reduce soreness. Consistent use helps his body recover faster, allowing him to maintain high performance in the gym and on set.
• Hormonal support: Both zinc and magnesium are linked to testosterone production, which helps support muscle strength and endurance over time. This makes ZMA a key addition for athletes focused on maintaining hormonal balance.
• Sleep enhancement: Johnson has mentioned using ZMA to improve the quality of his sleep, especially during the filming of HBO’s Ballers. Deeper rest means his body can rebuild efficiently overnight, leading to better workouts the next day.
• Part of his bedtime stack: ZMA fits into his evening supplement plan, often paired with casein protein and joint support formulas to ensure his body stays nourished while he sleeps.

Using ZMA as part of his nightly routine helps Johnson recover effectively, maintain his hormone health, and get restorative sleep. It’s a consistent part of his bedtime ritual that supports muscle growth and overall performance.

Ashwagandha

Dwayne Johnson relies on natural supplements to help his body handle the pressure of intense training and filming. Ashwagandha is one of his go-to choices, known for its ability to reduce stress, support energy levels, and aid in overall recovery.

• Purpose of use: Johnson includes ashwagandha as part of his natural testosterone-supporting stack, helping him stay sharp and consistent through demanding workdays and workouts.
• Adaptogenic properties: This ancient Ayurvedic herb helps the body adapt to physical and mental stress. It plays a key role in keeping energy levels steady and minimizing the fatigue that can come from continuous high-performance training.
• Hormone and strength support: Ashwagandha is often linked to improved testosterone levels, contributing to greater muscle strength, endurance, and faster recovery after workouts.
• Recovery and balance: The supplement supports the endocrine system and helps regulate hormones connected to stress and muscle recovery. It encourages rest and better performance by keeping his system in balance.
• Supplement routine: While Johnson hasn’t revealed the exact product he prefers, he’s known to use high-quality ashwagandha extracts during heavy training phases to manage stress and maintain stamina.

Ashwagandha is a steady part of Dwayne Johnson’s supplement plan, helping him recover faster, stay composed under pressure, and perform at his highest level naturally.

Electrolytes

Dwayne Johnson’s demanding workouts and long filming schedules make hydration one of the most important parts of his supplement plan. He focuses not only on drinking enough water but also on replacing lost minerals to keep his body performing at a high level throughout the day.

• Hydration focus: Johnson drinks about 5 gallons of water every day to stay properly hydrated. During the filming of Red Notice, he shared that he sweats heavily during workouts, which means he has to constantly replace fluids.
• Electrolyte balance: To maintain strength and prevent dehydration, he adds electrolytes like sodium, potassium, and magnesium to his water. This helps restore the minerals his body loses during intense training.
• Supplement use: He often uses hydration mixes or packets such as Pedialyte to keep his electrolyte levels steady. These additions support his recovery and help avoid muscle cramps.
• Performance benefits: Balanced electrolytes help his muscles function smoothly and keep his endurance high during long sessions in the gym or on set. They also play a role in reducing fatigue and improving overall recovery.
• Daily consistency: Johnson keeps this habit in his daily routine, not just on workout days. Maintaining steady hydration ensures his body stays energized and ready for demanding physical tasks.

Staying hydrated with electrolytes helps Johnson perform at his best. It supports his muscle recovery, prevents exhaustion, and keeps his energy stable no matter how tough his training or filming schedule gets.

I sweat like a beast during these workouts. Replacing those electrolytes is crucial – I go through about 5 gallons of water daily with added electrolytes.

Post-Workout Carbs

Dwayne Johnson’s post-workout nutrition is carefully designed to help his body recover fast after hours of high-intensity training. While protein plays a big role in rebuilding muscle, he also focuses on fast-acting carbohydrates to restore energy and prepare for the next round of workouts. This combination of protein and carbs helps him recover efficiently while maintaining size and strength.

• Recovery window: About 30 minutes after finishing his workout, Johnson drinks a 32-ounce Gatorade to replenish energy stores. This window allows his muscles to absorb nutrients faster when they’re most receptive.
• Quick carbohydrate source: Gatorade provides fast-digesting sugars that replace glycogen lost during training. This helps his body restore energy levels quickly, ensuring he doesn’t feel drained after long sessions.
• Electrolyte boost: The drink also supplies essential electrolytes like sodium and potassium, which rehydrate his body and maintain fluid balance after heavy sweating.
• Protein and carb combination: Johnson often pairs his Gatorade with a HydroWhey protein shake. This combination delivers both the amino acids and carbohydrates his muscles need for growth and repair.
• Intentional part of his routine: Although it’s a sports drink rather than a traditional supplement, Gatorade is a deliberate choice in his recovery plan. It supports both hydration and muscle recovery, acting as an easy and effective post-workout fuel source.
• Performance consistency: Keeping this habit ensures his muscles stay full, his energy levels remain steady, and his body stays prepared for the physical demands of daily training.

Johnson’s post-workout carb intake plays a major role in how quickly he bounces back from intense exercise. Pairing fast carbohydrates with protein helps him refuel, recover, and stay ready for the next challenge without losing momentum.