The Rock shared his pre-workout breakfast menu, including a steak with a side of PBJ, to fuel him up on leg days
- Dwayne "The Rock" Johnson shared the pre-workout foods he eats before leg day in the gym.
- The breakfast includes a lot of protein, like eggs, steak and peanut butter.
Dwayne "The Rock" Johnson shared the pre-workout breakfast he eats before a hard day of leg training in an Instagram post on March 14.
He told Delish in November that he typically eats around 6,000 calories per day to fuel his intense workouts and maintain his muscular physique.
His leg day breakfast includes:
- Sirloin steak
- Egg whites
- Oatmeal
- Papaya
- An English muffin with peanut butter and jelly
- Tropical punch sports drink
Johnson said the added carbs, fat, and sugar in the meal help optimize his workout.
Eating protein before workouts can help build muscle and promote healthy muscle recovery after the workout, Nancy Rodriguez, PhD, a professor of nutritional sciences at the University of Connecticut, previously told Insider's Laura Goldman.
Johnson's leg workout includes leg extensions, lunges, and foam rolling
Johnson said his leg workouts helped him get in shape to perform at Super Bowl LVI in February, Insider previously reported. He shared his weightlifting workout in a February Instagram video, posted by Dave Rienzi, the founder of Johnson's energy drink sponsor ZOA.
The workout includes:
- Leg swings
- Walking knee hugs
- A standing figure four stretch
- Three sets of 12 leg abductions
- Three sets of 12 reverse hyperextensions
- 20 leg extensions
- 25 leg presses
- 24 weighted lunges
- 15 safety bar squats
- Seated leg curls until the legs burn out
Johnson said he foam rolls throughout the workout, which can help warm the muscles up for workout prep and recovery, according to experts, but you should avoid foam rolling directly on the back, joints, or connective tissue, like the IT band.