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I love how light yet energizing this pre-workout smoothie feels. It’s lightly sweet, incredibly refreshing, and I’ve even snuck some spinach in for extra nutrients. I can genuinely feel the energy boost during my workouts—whether that’s running faster, lifting stronger, or simply feeling more focused and less fatigued as I move.

After your workout, finish up with my post-workout smoothie recipe.

Table of Contents

Women in forest running on a trail in workout clothes.

Why Pre-Workout Smoothies Actually Work

Making green smoothies your pre-workout fuel is one of the quickest ways to deliver essential macronutrients while also hydrating your body. But not all smoothies are created equal. A solid pre-workout smoothie needs a smart balance of carbohydrates for quick energy, a little protein for muscle support, healthy fats for staying power, and fiber to keep blood sugar steady. That’s exactly what this blend delivers.

I’ve learned this firsthand through years of endurance training. I love running long distances—I’ve completed six marathons, four 50Ks, a 100K, and ran the Grand Canyon rim-to-rim 9 times. Somewhere along the way, I realized that what I fueled with mattered just as much as the miles themselves. Having a smoothie before, during, and after long runs has consistently improved both my performance and my recovery, and this recipe has become one of my go-to blends.

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Ingredients for a pre-workout smoothie including banana, coconut oil, spinach, peaches, coconut water, and pineapple.

Ingredients You’ll Need

This pre-workout smoothie is packed with quick energy to support your fitness goals. 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 vegetables 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. When you cut pineapple, be careful to remove the outer shell completely (or use store-bought frozen to save time).
  • Peaches: Frozen peaches are picked at the height of freshness and flash-frozen to preserve as many nutrients as possible, making them irresistibly sweet (while still being a low-sugar fruit).
  • Banana: This natural sweetener is rich in vitamin C and potassium, which supports muscle function and helps prevent cramps, making it an ideal pre-workout ingredient. I like to freeze bananas to have on hand to chill down the smoothie.
  • Coconut oil: This healthy fat 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 subtle protein boost.
Green pre-workout smoothie in a glass jar surrounded by fresh produce featuring banana, spinach, and pineapple.

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 smoothies for the best result, every time:

  1. 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.
  2. 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. Check out my in-depth guide on how to make a smoothie for more blending tips.

Tip: When it comes to blenders, I recommend getting a high-speed Vitamix blender on sale.

Jar filled with a green pre-workout smoothie surrounded by fresh produce with banana, spinach, and pineapple.

When to Drink a Pre-Workout Smoothie

This pre-workout smoothie works best about 30–60 minutes before exercise, giving your body time to absorb the nutrients without feeling heavy. It’s ideal for runners, yogis, gym lovers, or anyone who wants to move their body feeling fueled instead of flat.

More 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.

If you make this pre-workout smoothie recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.

Jar of green smoothie surrounded by fruits and greens.
4.68 (259 votes)

Pre-Workout Smoothie

This pre-workout smoothie has a bright, lightly sweet flavor with a refreshing tropical finish. Juicy pineapple and peach bring natural sweetness, banana adds creaminess, and coconut water keeps it clean and hydrating, while the spinach blends in unnoticed for a smooth, fresh taste that goes down easy before a workout.
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Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

Ingredients 

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Instructions 

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

Helpful Tools

high-speed blender
smoothie blender

Notes

  • Make frozen meal prep smoothie packs to have pre-workout smoothies on hand at all-times.
  • Boost with your favorite plant-based protein powder for extra protein and healthy fats.
  • Swap spinach with the leafy green of your choice. 
  • Reduce sugar by swapping out 1/2 banana for 1/4 avocado.

Nutrition

Serving: 16 oz | Calories: 272 kcal | Carbohydrates: 38 g | Protein: 4 g | Fat: 15 g | Saturated Fat: 12 g | Polyunsaturated Fat: 0.4 g | Monounsaturated Fat: 1 g | Sodium: 167 mg | Potassium: 862 mg | Fiber: 6 g | Sugar: 25 g | Vitamin A: 3150 IU | Vitamin C: 59 mg | Calcium: 79 mg | Iron: 2 mg

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Common Questions

Are smoothies good before a workout?

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.

When should I drink a pre-workout smoothie

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.

Which smoothie is best before a workout?

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.

What should I put in a pre-workout smoothie?

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.

Do I need protein in a pre-workout smoothie?

Protein can assist with muscle growth, muscle recovery and boost energy levels— leaving it up to you. I prefer 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.

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Comments

  1. Can green tea somehow be substituted for almond milk? or incorporated in some way?

    Reply

    1. We love blendin’ with green tea! It’s a great liquid base option, and can be substituted into any of our recipes! Its caffeine makes it a great morning green smoothie, especially if you’re trying to transition your routine from coffee to green smoothies in the morning.

      https://simplegreensmoothies.com/dairy-free-smoothies

  2. Just wondering what your opinion is on actual pre workout supplements? I’ve been taking c4 from cellucor and i’ve been a mad man in the gym

    Reply

    1. Hi Mike,

      Thanks for reaching out! We prefer to supplement our diet with specific herbs, leafy greens, + fruits to meet our personal nutritional needs. What benefits are you looking to gain from C4? We’ll be happy to help you to identify what natural smoothie boosters can help you meet your needs.

      Cheers 🙂

  3. I’m allergic to apples. What could I use instead that would compliment this recipe. I’m also allergic to peaches, pears, plums, cherries & kiwi 🙁

    Reply

    1. Hi Christine,

      Thanks for reaching out! Allergic to apples, no problem! Any variety of grapes, blackberries, blueberries all make a great replacement in this recipe!

      Cheers 🙂

  4. What other pre-workout smoothies do you recommend? I tried this one and I didn’t like it 🙁 maybe it was the apple and banana combo? Any substitutions you recommend? Thanks. I do love the post-work smoothie though!

    Reply

  5. Would love to try this recipe, but could I use just regular low fat fortified lactate milk? Or would that taste terrible? Any experience with that?

    Reply

    1. Hi Kris,

      Thanks for reaching out! We personally don’t use dairy products in our smoothies, as we’ve talked with a lot of nutritionists who have told us that milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. We just avoid milk for our family (and opt for almond milk).

      It’s definitely a personal choice, and you just have to decide what works best for you and your family. 🙂

      Happy blendin’!

    1. Hi Kylie,

      Great question! You can most definitely use quinoa flakes as a replacement for oats! Feel free to make any other substitutions as needed! 🙂

  7. Hi, I would like to know when is the best time to drink the juice, sould I wait like half an hour to exercise or can I drink it immediately before exercise?

    Reply

    1. Hi Maria,

      We suggest enjoying your Pre-Workout Green Smoothie 30 minutes prior to beginning your exercise!

  8. Tried my first green smoothie today and it tasted great and filled me up for several hours. My concern is the lack of protein…anyone boosting theirs with protein?

    Reply

  9. I’ve read it’s good to soak your oats before using (didn’t think of that!) and was curious if you do that?

    Reply

    1. Hi Abigail,

      We love using cooked, raw, + soaked oats! All will keep you full longer, help maintain stable blood sugar, + help lower cholesterol. Soaking the oats does help aid digestion!

    1. Hi Nancy,

      We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

  11. Hello I see this smoothie and others serve 2. Is it not recommended for one person to drink it all at once? I tried theeal replacement yesterday and drank the whole thing and I have made this pre workout smoothie this morning before Bikram Yoga. Just curious how much is too much for 1. Thanks!

    Reply

    1. Hi Leana,

      All of our recipes make 32 oz, or two servings! We suggest enjoying a 16 oz serving at one sitting! Enjoying all 32 oz might be tough on your system, as you’re introducing a lot of fiber all at once. You can always have the other serving later in the day, save it for tomorrow’s smoothie, or even better…share it with a friend!

      Cheers 🙂

    1. Hi Susan,

      Thanks for blendin’ with us!

      Cheers! 🙂

    1. Hi Joan,

      We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

  14. I’m 32 weeks pregnant and still working out with my trainer-I have to say this smoothie is utterly delicious!! great way to get my greens in before lunch! xx

    Reply

  15. Can you give me a breakdown of this smoothie? I wanna replace something’s every now and then so my boyfriend and I don’t get worn out on this 1 recipe. Thank you!

    Reply

    1. Hi Lauren,

      Our recipes are here to inspire you, don’t feel like you need to follow them to a T. Try swapping out spinach for another leafy green, or swap out coconut oil for a different healthy fat to keep your pre-workout smoothie interesting!

      Cheers 🙂

  16. Hi I was wondering if it would be ok to use Kale instead of spinich? Will it taste as good as it goes with the Spinich?

    Reply

  17. Wow! This was very tasty! My only regret is that I only had frozen bananas. But I’ll be prepared next time – freezing apples this evening!

    Reply

    1. Shawnie,

      We’re so happy to hear you loved it! Cheers 🙂

  18. Hi,
    Is it ok to use granola in this pre-workout smoothie? Maybe substitute the oats…

    Reply

    1. Hi Maria,

      Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.

    1. Hi Maria,

      Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.

  20. I am on warfrin and vitamin K is not recommended. Would you have any other suggestions?

    Reply

    1. Hey Fidi,

      Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies are best for you while using warfrin.