- Dwayne Johnson said his meal routine includes tons of protein, complex carbs, and greens.
- He eats similar foods for months at a time, which is “very boring” but helps fuel his training.
- Getting the right nutrient balance is key to meeting fitness goals without hunger, the Rock said.
Dwayne “The Rock” Johnson said he eats six meals a day to support his massive muscles, with plenty of protein, greens, and complex carbs, according to an interview with Men’s Health.
Johnson, 50, told Men’s Health that he aims to eat clean year-round, so his eating habits and nutrition don’t vary much.
“It’s better to stay in shape than to get in shape,” he said. “I am a real creature of habit. I usually eat the same thing every day for days and weeks and months. It’s very consistent. It’s very boring. It’s also extremely disciplined.”
Johnson said he likes to start each day with a breakfast of eggs, lean meat like bison, oatmeal for complex carbs, and fruit like papaya or blueberries.
Since the Rock gets up early, he’s ready for his second meal of the day by 10 a.m., sitting down to a heaping plate of chicken, greens, and rice. Later on, he’ll enjoy more more lean meat like fish or chicken, greens for nutrients, and slower-digesting carbs like sweet potato.
Johnson also drinks a big protein shake after workouts, his strength and conditioning coach Dave Rienzi previously told Insider.
His protein shakes include up to 70 grams of protein powder, 35 grams of carbohydrate power, fruit, and the muscle-building supplement creatine, which helps provide more fuel for intense workouts.
When training for a role, the Rock carefully tracks food with a scale. In total, Johnson said his diet is about 40 to 45% protein — much higher than the typical recommended protein intake — along with 40 to 50% carbs and 15 to 20% fats.
Protein is a crucial nutrient for building and maintaining muscle. Carbs are important for energy, and complex carbs (containing more fiber) are good for maintaining stable blood sugar and energy. Rounding out your diet with healthy fats helps to absorb nutrients, regulate metabolism, and increase satiety.
The routine helps him tackle his muscle-building workouts and keeps him feeling full even when trying to lose body fat.
“We’ve got it down to a science where we fine-tune the macros and I never feel hungry,” he said.