I’m Jen Hansard, mom of 2 and lover of green smoothies, coffee & tacos. 
I transformed my family's health with a mostly plant-powered diet and helped 1 million+ families do it.

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5 Boosts for Pre-Workout Smoothies

By: Jen Hansard | last Updated: 2.17.2015 | COMMENTS: 25

When you workout, your body needs energy (and motivation!) to get started. Before your workout, stock up on healthy fats with a moderate amount of carbs and protein.

If you’re wondering how exactly to get that perfect mix of nutrients before your workout, have no fear! We found five foods that are perfect to eat before you get your sweat on, AND we created a pre-workout green smoothie with you in mind.


We love bananas as a pre-workout food for so many reasons! Bananas are packed with tryptophan, which your body converts to serotonin. Serotonin is a chemical the body creates that sends us happy vibes. Throw in the fact that bananas are loaded with carbohydrates that help energize your body, and you can see why we put bananas at the top of our list.


Oats make this list for one simple fact: they take a long time to digest. This means that they provide long-lasting energy during your workout! Oats also help maintain stable blood sugar during your workout, which is always a good thing. You can add dry oats, soaked oats or even cooked oats to your smoothie. We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.


Apples contain a powerful antioxidant called quercetin. Quercetin’s main role in the body is to deliver more oxygen to the lungs. When you get more oxygen to your lungs during a workout, you have more endurance. This makes it so much easier to get through that hour-long spin class!

Coconut Oil

If you’re exercising for weight loss, then coconut oil will be an important ingredient for you. The fatty acids in this superfood fight body fat by converting into energy that boosts your metabolism (as opposed to saturated fats that add body fat). Add coconut oil to your green smoothie before you workout to help you maintain energy throughout your entire routine, while also fighting that body fat like crazy. We add 2 tbs to our smoothies.

Nut Butters

Nut butters are quick and easy… just grab a spoonful and you’re on your way. But the best reason to eat nut butter before a workout is because it’s loaded with healthy fats and fiber, which keep you feeling full and energetic throughout your entire workout. There are many kinds of nut butters to choose from, but our favorite is almond butter. We add 2 tbs to our smoothies all the time— yum!

pre-workout green smoothie

By now, I’m sure you’re thinking that it would be a great idea to just combine some of these pre-workout foods into one fantastic smoothie… and you’re in luck, because that’s exactly what we have in mind! Check out our favorite pre-workout green smoothie!

Tags:    /   Categories: Health Benefits, Plant-Based Diet 

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  1. Kath Grindal says:

    Great ideas for pre workout smoothies.

  2. Chez says:

    Hey. These are wonderful recipes!
    Just some advice needed, how long before your workout is it best to take the pre workout smoothie?
    Thank you!

    • SGS Rawkstar Amanda says:

      Hi Chez,

      I usually have my pre-workout green smoothie within 1-2hrs before my workout.

  3. Rato says:

    hi guys, i feel more energy and i enjoy my green smoothie i cant wait
    to weigh my self after 30 days because i want to lose few kilos

    • SGS Rawkstar says:

      Hi Rato,

      YAY! Keep us updated throughout your 30-Day Challenge! At the end of the 30 days we’d love if you shared your story with us here…


  4. Kristi says:

    I’m loving the smoothie recipes. My 15 year old son is even drinking them with me. We have one problem though. We aren’t big fans of all the pulp from the oranges and grapefruit. Any suggestions?

    • SGS Rawkstar says:

      Hi Kristi,

      Great question! Simply toss your citrus in with your leafy greens + liquid base and blend first. Once your greens + citrus resemble a juice consistency add your remaining ingredients. Adding at least one frozen fruit will help breakdown the citrus pulp as well!

      Hope this helps!

  5. Nicole says:

    I always combine apples and bananas in my green smoothies and they always turn out tasty (in reference to a previous comment).

    I will sometimes add smooth tofu to my smoothies or if I can find it Matcha Latte Pro Shake. It has proteins from Pea, Brown Rice, and Whey; superfoods from Acai, Acerola, Amia, Jabuticaba, Cranberry, Goji, Mangosteen, Maqui, Pomegranate, Strawberry, and Schisandra; and it features green from Matcha Green Tea, Alfalfa Grass, Astragalus, Barley Grass, Bitter Melon, Chlorella, Gotu Kola, Kale, Lemon, Wheatgrass, Oat Grass, and Spirulina; plus the fibers are flax, Quinoa, and Chia. The only bad thing about this blend is that there is a milk warning on the package. I do not have a sensitivity to milk but one of my friends is so she can not have it. I just use this blend as a boost to my smoothies.

    I’m in total love with smoothies and I really love the varieties that are shown here on simplegreensmoothies.com.

    I find that when I add pear to my smoothies they turn out so sweet that I can’t drink it. Do you guys have any ideas for incorporating pears into smoothies and they turn out awesome?

    • SGS Rawkstar says:

      Hi Nicole,

      Finding pears too sweet? Try turning our Simple Green Smoothie Formula on it’s head when blending pears!! Instead of blending 3 cups of fruit with 2 cups of leafy greens – blend 2 cups of fruit with 3 cups of leafy greens. This will help cut back on the sweetness!

      Hope this helps!

    • Karell says:

      Lemon & pear partner great

  6. George says:

    As far as I know Bananas and Apple do not combine well because they belong to different fruit categories. Apples: sub-acid, Bananas: sweet)

    • SGS Rawkstar says:

      Hi George,

      Thanks for reaching out! We are not professional nutritionists, but all the research we have done suggests that blending fruits and veggies together is no different than eating fruits and veggies together–like a salad! Hope this helps!

  7. Eve says:

    I just found your website and love it! Question: what do you think of protein supplements before workout. I heard that is better to get your protein from food and not powders, please help!!!

    • SGS Rawkstar says:

      Hi Eve,

      Great question! We prefer to get our protein from whole plant-based options! Check out our favorites here…


  8. Tammie says:

    I feel great and have more energy now.

    • SGS Rawkstar says:

      Rawesome, Tammie! We’d love to hear more! Share your story here…


  9. Heather says:

    What do you use for the liquid to make it smoothie texture? I would us Coconut Water as I do in my breakfast smoothies. Is this ok?

  10. Kathy says:

    Do you add 2 tbs of nut butter for one smoothie????
    THANK you, and love your smoothies!!!!

    • SGS Rawkstar Jessie says:

      Hey Kathy,

      We add 2 TBSP for each smoothie that serves two servings. So 1 TBSP for 16oz. 🙂 Does that make sense?

  11. Helen says:

    I do love all these tips, it encouraged me to try the coconut oil this morning and because there are some frozen items in the smoothies the Coconut Oil solidified, any tips on what I should do or is that just the way it is?

    • SGS Rawkstar Jessie says:

      Hey Helen

      Thanks for the comment, was your coconut oil as room temperature when you put it into the blender?

  12. Bev says:

    I absolutely love this site. I have replaced all caffeine ( I drank coffee and redbull everyday) to natural energy boosting green smoothies for 2 weeks now and I feel so much better for it!!!! I don’t miss the caffeine at all, I’m eating less junk food and plus I’m feeling GREAT. THANK YOU!!!!!

    I’m just wondering however if there is a limit to the super foods I should be drinking on a weekly basis? Or am I free to add as much as I want.

    • SGS Rawkstar Jessie says:

      That’s awesome, Bev! We are so HAPPY that you are joining us!

      Yes, feel free to use superfood how you like. We use them as least once a week, one serving at a time of one superfood. 🙂

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