The Rock eats 6 meals a day, starting with a breakfast of bison, oatmeal, and papaya

Dwayne “The Rock” Johnson said he eats six meals a day to support his bulky muscles, with plenty of protein, veggies and complex carbohydrates, 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 strong,” he said. “I’m 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 very disciplined.”

Johnson said he likes to start each day with a breakfast of eggs, lean meats like bison, oatmeal for complex carbs, and fruits 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 on a plate heaping on chicken, greens, and rice. Later, he’ll enjoy more lean meats like fish or chicken, vegetables as nutrients, and slow-digesting carbohydrates like sweet potatoes.

Johnson also drinks a great protein shake after a workout, said Dave Rienzi, a former strength and conditioning coach.

Its protein drinks include up to 70g of protein powder, 35g of carb energy, fruit, and the muscle-building supplement creatine, which helps provide more fuel for intense workouts.

When training for a role, the rock carefully tracks the food with a scale. In all, Johnson said his diet contains about 40 to 45% protein — well above the usual recommended protein intake — along with 40 to 50% carbohydrates and 15 to 20% fat.

Protein is an essential nutrient for building and maintaining muscle. Carbohydrates are important for energy, and complex carbohydrates (which have more fiber) are good for keeping blood sugar and energy stable. Supplementing your diet with healthy fats helps absorb nutrients, regulate metabolism, and increase satiety.

The routine helps him deal with muscle-building exercises and keeps him feeling full even when trying to lose body fat.

“We’ve come to a science where we adjust for macros and I’m never hungry,” he said.


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