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Home » Plant-Based Recipes

Healthy Pre Workout Smoothie

Published on 8.27.2020 by Jen Hansard

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Pre workout energy boosting green smoothie with banana and protein

To fuel your body while you get that heart rate up, we suggest a nutrient-rich healthy pre workout smoothie. This recipe is packed with healthy fats and carbs to energize you.

Don't let the color scare you. This pre-workout shake tastes really good.

For me, drinking a daily smoothie isn't a diet—it's a lifestyle. It's about taking care of your body and saying yes to plants... every single day. In addition to fueling your body with tasty plant-based smoothies, it's important to exercise daily. Walking, hiking, bootcamp, chasing kids and biking are all great options.

I love to run, so that's my go-to mode of exercise. It's what clears my mind and burns off steam (if you know what I mean). I've even started a Rawkstar Running Club inside Rawk the Year and it's been great. We've got some friendly competition to motivate us to get in at least 7.7 miles each week and we're killing it so far.

Peaches, bananas and coconut oil are special ingredients in a healthy pre workout smoothie

Ingredients in Pre-Workout Shake

As an endurance runner, I don’t want super quick energy, I want constant, long lasting energy that doesn’t take much work for my body to break down. The combination of greens and fruit delivers the nutrients you need to keep you fueled for a long run or a big workout.

  • spinach
  • coconut water
  • pineapple
  • peaches
  • banana
  • coconut oil  

This is one of my favorite combinations. Yet you can boost your favorite smoothies with any of the ingredients below to help fuel your workout.

5 ingredients in a pre workout shake are oats, bananas, nut butter, apples and coconut oil.

Healthy Pre-Workout Ingredients

Before your workout, stock up on healthy fats with a moderate amount of carbs and protein. You can add any of these to a pre-workout smoothie to boost the health benefits. Here's six foods that are perfect to eat before you get your sweat on:

Bananas

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.

Pre workout smoothie poured into a mason jar with a paper straw

Oats

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 ¼ cup cooked oats to any pre-workout smoothie recipe.

Apples

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!

Shoes, phone and green smoothie ready for a workout

Coconut Oil

If you're exercising for weight loss, then coconut oil will be an important ingredient for you in a pre-workout smoothie. 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 smoothie before you workout to help you maintain energy throughout your entire routine, while also fighting that body fat like crazy.

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 protein, 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 my favorite is almond butter. Add 1-2 tbs to your pre-workout smoothie and feel the boost.

Plant-Based Protein Powder

Adding a scoop of a clean, plant-based protein powder can quickly boost the protein of your smoothie. Protein Smoothie Boost is my favorite because it is organic AND only has 3 ingredients: Hemp, chia and flax which is the perfect blend of protein and healthy fats.

Pre workout smoothie ingredients blended together
Healthy Pre workout energy boosting green smoothie with banana and protein

Healthy Pre-Workout Smoothie

4.62 from 186 votes
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The best kinds of pre-workout smoothies are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a pre-workout smoothie you can drink before every workout!
Total Time5 minutes
Servings1 smoothie

Ingredients

  • 1 cup spinach
  • ½ cup coconut water
  • ½ cup water
  • ½ cup pineapple (frozen)
  • ½ cup peach (frozen)
  • ½ banana
  • 1 tablespoon coconut oil (optional)
  • 1 serving Protein Smoothie Boost (optional)

Instructions

  • Blend the spinach, coconut water and water until smooth. 
  • Add the pineapple, peaches, banana and coconut oil, and blend again. 

Notes

  • Use frozen fruit to make smoothie cold.

Nutrition (estimated)

Calories: 274kcal (14%) Carbohydrates: 37g (12%) Protein: 4g (8%) Fat: 15g (23%) Saturated Fat: 12g (75%) Polyunsaturated Fat: 1g Monounsaturated Fat: 1g Sodium: 157mg (7%) Potassium: 915mg (26%) Fiber: 6g (25%) Sugar: 25g (28%) Vitamin A: 3150IU (63%) Vitamin C: 61mg (74%) Calcium: 80mg (8%) Iron: 2mg (11%)

More Healthy Pre-Workout Recipes

Looking for more great pre-workout snacks? We have tons of them on the blog because I love fitness and finding recipes that enhance my workout. You can access my fav workout snacks here. Or if you want 3 solid recommendations, check out these smoothies:

Try our Energizing Pre-Workout Green Smoothie, Vanilla Protein Shake or Berry Protein Smoothie.

« Healthy Immune System Booster
Summer Peach Smoothie »

Reader Interactions

Comments

  1. Kay

    March 15, 2022 at 1:50 pm

    5 stars
    Definitely a good smoothie. I added MCT oil and oops!...overpoured a little but still tasted great. Taking the Rawkstar tip, I let the frozen fruit sit out for 20-30 minutes. That really works well. You get a cold smoothie but not frozen. Thanks Jen!

    Reply
    • Simple Green Smoothies

      March 15, 2022 at 10:22 pm

      I am so glad that you enjoyed this smoothie and that our tip (letting frozen fruit thaw a bit before blending) worked out for you!

  2. Mireille

    February 05, 2022 at 10:50 am

    4 stars
    I used this one as a post workout smoothie and skipped the coconut water and oil. I added plain protein powder and some extra superfoods and it was good. Not my favourite, but good.

    Reply
  3. DC

    January 19, 2022 at 6:18 pm

    3 stars
    It was good, refreshing to boot.

    Reply
  4. Christina P

    January 19, 2022 at 9:11 am

    5 stars
    This one is refreshing. I added some protein powder and hemp seeds to make sure it was filling.

    Reply
    • Chilly

      January 19, 2022 at 12:37 pm

      5 stars
      Gave me high energy!!! I’ll definitely make again!!!

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Jen hansard blogger at Simple Green Smoothies About

I'm Jen Hansard, mom of two, plant-based foodie, adventure junkie + cookbook author.

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