Dwayne ‘The Rock’ Johnson Shares His Pancake Recipe, Training Routine For ‘Black Adam’

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If there’s one person who backs up his workout and nutrition routines for his Hollywood movies, it’s Dwayne “The Rock” Johnson.

The former WWE wrestling champion has spent most of his life keeping himself in shape, following in the footsteps of his late father ‘Rocky’ Johnson.

Right now in his Hollywood career, Dwayne is getting ready to wrap up shooting his first superhero lead, the DC Comics character Black Adam.

The movie is reportedly going to hit movie theaters this Christmas, and though shooting is almost wrapped up, Johnson is still trying to get that ‘perfect’ look for his body and his character.

“In terms of the physicality of the character,” Johnson said via his Instagram, “I want to raise the bar, the character commands it.”

So what exactly is Johnson doing in the gym to get the ‘Black Adam’ look that he wants?

For starters, the Hollywood star just does supersets for his back as a way to get blood to his back. Supersets also don’t allow you to waste time doing other things. Once Johnson is done with his back, he moves on to biceps.

The actor works out two times a day for the role, morning and evening.

If there’s one thing that Johnson makes well known about himself, it’s that he LOVES cheat days. From Coconut Banana Pancakes to other high carb items, Johnson relishes his cheat days.

Johnson won’t have to worry about making up for those cheat days anytime soon the way that he attacks what he calls the “Iron Paradise,” the gym he sets up when he is on the road shooting movies.

Recently Johnson gave the inside scoop on how to make his famous Coconut Banana Pancakes:


2 cups all-purpose flour

3 tsp baking powder

3 tbsp cane sugar

1/2 tsp sea salt

10 tbsp unsweetened shredded coconut

2 bananas, medium-sized, small dice

2 eggs

1 cup coconut water

1 cup coconut milk

3/4 cup whole milk

1 tsp vanilla extract

2 tbsp coconut oil, melted

2 tbsp unsalted butter, melted (+ more to butter griddle)

Extra virgin olive oil spray, for griddle

First, sift flour and baking powder into a large bowl. Add sugar, salt and shredded coconut to it and mix lightly with a wooden spoon.

In a separate bowl, lightly whisk eggs, coconut water, coconut milk, whole milk, vanilla extract, coconut oil and butter. Make a well in the center of the flour mixture and pour in milk mixture.

Mix lightly to combine, leaving batter clumpy. Add bananas to batter, briefly stir to distribute evenly. DO NOT overmix, a few lumps are okay.

For the next step, heat lightly oiled griddle to 275 degrees or frying pan on medium, using a combination of spray and butter. Ladle or pour batter onto griddle, using 1 cup sized ladle or measuring cup for large cakes, 1/4 cup for small.

Cook until top of pancakes have bubbles and a few bursts, it will take approximately 2 – 3 minutes. Flip carefully with a thin spatula. Cook until brown and crisp, for about 2 – 3 minutes, adding more spray and butter if needed.

Transfer to plate or platter and serve. According to the actor, these taste best with 100 percent maple syrup.

Written by Matt Loede

Matt has been a part of the Cleveland Sports landscape working in the media since 1994 when he graduated from broadcasting school. His coverage beats include the Cleveland Indians, Cleveland Browns and Cleveland Cavaliers. He's written three books, and won the "2020 AP Sports Stringer Lifetime Service Award."


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