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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, boot camp, 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.
Table of Contents
Ingredients in Pre-Workout Smoothie
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: Leafy greens are powerhouse plants that provide nutrients and protein to any smoothie.
- Coconut water + water: Coconut water acts like natural Gatorade providing hydrating electrolytes your body needs to replenish the energy lost working out.
- Pineapple: Natural fight inflammation with pineapple, helping your muscles recover faster from 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: Natural sweetness from bananas can help any smoothie become more palatable.
- Coconut oil: If you are looking to shed a few lbs then healthy fat is actually your friend, not your enemy. It helps break down the natural sugars from fruit and actually keeps you full longer.
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.
How to Blend 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 taste great. Here’s how I blend my green smoothies for the best result, every time:
- Blend the spinach, coconut water and water until smooth. If you aren’t using a high-powered blender then stop and scrap down the sides as needed to get rid of all those leafy chunks.
- Then 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 smoothie as a result. I’ve been blending smoothies for 11 years now and this method hasn’t let me down yet!
Homemade Protein Shakes
It is seriously easy, and less expensive, to make shakes at home. Ditch the super expensive protein powder and pre-made shakes made with inflammatory dairy ingredients and try giving one a blend at home.
If you aren’t quite ready for a green one yet, that’s okay! Chocolate, caramel, cinnamon, vanilla and any fruit you want you can blend into a nourishing snack with ingredients you can actually pronounce.
I love a good protein shake and hate the fake sugar taste of store-bought ones, so I created several to fuel my workouts. They’ve taken on me on countless adventures and made me feel better at 39 than I did at 29!
Plant-Based Protein Powder
Adding a scoop of a clean, plant-based protein powder can quickly boost the protein of your smoothie. homemade protein powder is my favorite because it is organic and only has three ingredients (hemp, chia and flax) which is the perfect blend of protein and healthy fats.
It can turn any smoothie, including the one below, into a meal replacement instead of just a snack. I use it when I really want to fill my body up and have sustainable energy.
Pre-Workout Smoothie FAQs
Yes! Depending on the kind you blend, they can give you quick energy for a fast workout or long-lasting energy to keep you fueled for a long run or high-intensity workout.
My go-to smoothie before a 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 Recipes
Looking for more great pre-workout snacks? I’ve got tons of them on the blog because I love fitness and finding recipes that enhance my workout. You can access my favorite healthy workout snacks here. Or if you want three solid recommendations, check out these smoothies:
- Vanilla Protein Shake: More delicious than any powered version you can find, this easy smoothie is tasty and fueling.
- Chocolate Protein Shake: This will give you great natural energy as well as keep you full while exercising.
- Flaxseed Smoothie: A great energy and fiber boost.
- 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.
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.
I’ve read it’s good to soak your oats before using (didn’t think of that!) and was curious if you do that?
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!
How many calories are in the pre-workout green smoothie recipe?
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.
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!
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 🙂
Delicious! Looking forward to trying many of your smoothies!!! Thank you for sharing!
Hi Susan,
Thanks for blendin’ with us!
Cheers! 🙂
Can you give me an approximate calorie count?
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.
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
Hi Lucy,
CONGRATULATIONS! We’re so excited to hear you’re keeping fit + healthy during your pregnancy, and enjoying our Pre-Workout Green Smoothie Recipe! Have you seen our best smoothies to enjoy while pregnant?
https://simplegreensmoothies.com/smoothie-pregnancy
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!
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 🙂
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?
Of course! 🙂
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!
Shawnie,
We’re so happy to hear you loved it! Cheers 🙂
Hi,
Is it ok to use granola in this pre-workout smoothie? Maybe substitute the oats…
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.
Hi,
Is it good to use granola in this pre-workout smoothie?
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.
I am on warfrin and vitamin K is not recommended. Would you have any other suggestions?
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.
Hi I just curious if these smoothies can be made with water instead of almond milk?
Hi,
I am new to juicing and smoothies and have never been too keen on green veggies. In fact, the thought of eating them makes me go ugh!
What can I add to the greens to make the taste more tolerable for this newbie?
Thanks so much! ♥
Hey Lisa!
Welcome! Have you tried this recipe yet? https://simplegreensmoothies.com/best-green-smoothie
A lot of the smoothies make 2 or more servings (which I love!) but am curious if it is ok to refrigerate or freeze for later? I’m working on getting my kids to drink with me, but until then…
I find that refrigerating my smoothies makes them taste a little… off afterwards. Just not as delicious. But it depends on the smoothie for that.
Nutritionally, it’s nothing too much to worry about 🙂 Maybe some air/light sensitive nutrients might break down a bit, but nothing compared to a juice (which must be sipped up asap!)
Yes, you can store them in the fridge for 2 days or just half the recipe if you prefer a fresh blend. 🙂
I have a allergic to coconut oil, Any substitute
Hey Imrana.
Here is a link to our favorite health fats you could sub in: https://simplegreensmoothies.com/healthy-fats