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How Pre-Workout Smoothies Fuel Your Workout
Slurping down a smoothie before a workout is a quick way to give your body essential macronutrients to feel strong while also hydrating you. Yet not all smoothies are equal when it comes to helping your body perform. A pre-workout smoothie should contain a good mix of carbohydrates, protein, fat, and fiber.
I love to run far distances— I’ve done 6 marathons, 2 x 50ks, 100k and lots more. I’m one of those strange people that actually likes to run…for hours at a time. I’ve learned that having a smoothie before, during and after a long run improves my performance and recovery.
Ingredients You’ll Need
This pre-workout smoothie is my-go because it’s packed with quick energy to help my body perform. The combination of greens and fruit blended together in this smoothie delivers the workout nutrition you need to keep you fueled for a long run, deep yoga session or a HIIT workout.
- Spinach: Leafy greens are powerhouse plants that provide nutrients, vitamins, minerals, and protein to any smoothie, to help you build muscle.
- Coconut water + water: Coconut water acts like natural Gatorade, providing hydrating electrolytes your body needs to replenish the energy lost during workouts.
- Pineapple: Naturally fights inflammation, helping your muscles recover faster after a workout.
- Peaches: Frozen peaches are picked at the height of freshness and flash-frozen to preserve as many nutrients as possible, making them irresistibly sweet and healthy.
- Banana: Adds natural sweetness to your smoothie and is rich in vitamin C and potassium, which supports muscle function and helps prevent cramps, making it an ideal pre-workout ingredient. A frozen banana chills down your creamy smoothie.
- Coconut oil: If you are looking to shed a few pounds then healthy fat is actually your friend, not your enemy. It helps break down the natural sugars from fruit to aid in your digestion and actually keeps you full longer. Feel free to swap it for chia seeds or hemp hearts if you want healthy fats with a protein boost.
This is one of my favorite smoothie combinations. It’s lightly sweet, I don’t even notice the spinach, and I can definitely feel the energy boost that helps me run faster and lift better during a workout.
Plant-Based Protein Powder
Protein can assist with muscle growth, muscle recovery and boost energy levels. I like to boost my post-workout smoothie with protein and leave my pre-workout smoothie lighter. If you want to add more protein to this recipe, try my homemade protein powder. It’s a blend of hemp protein, chia seeds, and flax.
How to Make a Pre-Workout Smoothie
I can’t stand a chunky smoothie. If I’m going to put the work into buying good ingredients to make something at home then I want it to be smoothie and creamy. Here’s how I blend my green smoothies for the best result, every time:
- Puree the spinach, coconut water and water until smooth. If you aren’t using a high-powered blender then stop and scrape down the sides as needed to get rid of all those leafy chunks.
- Add the remaining ingredients and blend again until smooth. If you’re using frozen ingredients, let them sit out for about 15 minutes before blending to help soften them a bit.
Using this two-blend method you’ll actually save time and get a better pre-workout smoothie as a result. I’ve been blending smoothies for 13 years now and this method hasn’t let me down yet! When it comes to blenders, I recommend getting a high-speed Vitamix blender.
Common Questions
Yes! Smoothies are a great pre-workout fuel to give you quick and lasting energy for activities such as a long run or high-intensity workout.
It’s best to consume a pre-workout smoothie 1-2 hours before exercising, giving your body time to digest it and absorb the nutrients.
My go-to smoothie before workout contains coconut water, fruit, spinach, and coconut oil for a super fast snack that gives me the energy to maximize my workout without weighing me down.
Coconut water is loaded with natural electrolytes, fruit provides a great energy boost, spinach and coconut oil provide protein and healthy fat and fiber to help your body break down the natural sugar into usable energy.
More Healthy Pre-Workout Smoothie Recipes
Looking for a high-protein pre-workout recipe? I’ve got a few that’ll enhance your workout. Blending smoothies is easy and affordable— and make the perfect pre-workout smoothies at home.
- Vanilla Protein Shake: More delicious than any powered version you can find, this easy smoothie is tasty and fueling without artificial vanilla protein powder.
- Chocolate Protein Shake: This will give you great natural energy as well as keep you full while exercising with this almond butter and chocolate banana smoothie.
- Flaxseed Smoothie: A great energy and fiber boost with unsweetened almond milk and flaxseeds.
- Caramel Protein Shake: A dessert wrapped up in a smoothie, protein powered and delicious.
- Almond Smoothie: Almonds and strawberries combine for a delightfully smooth snack.
After you sweat it out, I recommend having a protein-rich Post Workout Smoothie to help build and repair skeletal muscle.
Please rate and review this recipe once you’ve blended it. I can’t wait to read how it turned out!
Healthy Pre-Workout Smoothie
Ingredients
- 1 cup spinach
- ½ cup coconut water
- ½ cup water
- ½ cup pineapple frozen
- ½ cup peach frozen
- ½ banana
- 1 tbsp coconut oil
Instructions
- Blend the spinach, coconut water and water until smooth.
- Add the pineapple, peaches, banana and coconut oil and blend again.
Equipment
Notes
- Use frozen fruit to make a refreshingly cool smoothie.
- Boost with your favorite plant-based protein powder for extra protein and healthy fats.
- Swap spinach with the leafy green of your choice.
- For a smoothie with less natural sugar, swap out 1/2 banana for 1/4 avocado.
Very tropical.. liked it a lot .. topped it with hemp seeds and bee pollen
Very good and would like options to sub coconut oil.
Another delightful combination! And it’s pretty too!
Ok so I thought yesterday’s chocolate peanut butter was the best but I think I like today, pre workout smoothie, even better! Yum!
Loved this recipe. Not to tart or sweet. Very bright and flavourful. One of my favorites.
Delicious!, my favourite so far, refreshing, creamy, tropical
Love, Loved, Loved it.
This was refreshing, but I think I prefer the creaminess of using milk. Might try this one again with milk instead of water.
If you like pina coladas…
Then you will LOVE this smoothie!!!
So refreshing and I love that it’s a pre-workout smoothie. Gets those electrolytes in and is super refreshing!!!!
Delicious!
I used double the spinach, a bit more water (as we usually like our smoothies a little thinner), a tablespoon each of chia seeds, hemp hearts and ground flax (in place of the protein), and no coconut oil (although avocado might have been a nice addition for a healthy fat). My pineapple and spinach was fresh while the peaches and banana were frozen. This one is really tasty!
I loved using peaches and pineapple together. I usually add strawberries when using peaches. This one is very good too!
This one is delicious and energizing!
I used baby romaine instead of spinach because spinach is SO high in oxalates. I used a little more coconut water and a little less water because of the amount in the container we got. It’s really good!, one of my favorites. Now if only my son likes it… My son’s doesn’t have banana. He doesn’t like it and won’t try it with banana. My granson says it’s pretty good (with banana.)
Day 7 Smoothie Challenge winter 2022, Pre Workout Smoothie. My favorite so far in the Challenge. I liked this green smoothie MUCH better than Day 1’s green smoothie (Beginner’s Luck Smoothie). I found this one to be much more balanced. No one ingredient stood out, with each sip I tasted a different ingredient. One sip the coconut shined, another sip the pineapple…. with only a hint of banana (which I prefer to banana flavor overload), splash of peach (I added a little extra, 3/4 cup). No spinach flavor but you get the pretty green color and the nutrients. This will be a regular for me in the future. Though, I’ll probably cut the banana to 1/4 banana.
An excellent smoothie to start your day. Truly a nice balance for a green smoothie.
Loved this smoothie! I did not add coconut oil. Added Collagen peptides and a little cinnamon. Will definitely make this again.