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.
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.
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.
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!
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.
Healthy Pre-Workout Smoothie
Rate this Recipe Print RecipeIngredients
- 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)
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.
Chiun Nien
Hi can i use low fat milk as substitute for Almond milk?
SGS Rawkstar
Hi Chiun,
Of course! We personally avoid dairy for our family, but feel free to swap in low-fat milk in place of almond milk in this recipe. It's all about finding what works for you!
Amora
If I don't have an apple what can I use in its place for this recipe?
SGS Rawkstar
Hi Amora,
Don't have an apple on hand, no worries! Try swapping in any variety pear, red grapes, black grapes, cherries, blackberries, blueberries into this recipe!
Cheers 🙂
Kenny
What can I use to replace coconut oil?
SGS Rawkstar
Hi Kenny,
Looking to replace coconut oil, reach for another healthy fat option. Here are our favorites...
https://simplegreensmoothies.com/healthy-fats
Elizabeth
I was wondering can if the almond milk with water
Elizabeth
I was wondering if the almond milk can be replaced with water
SGS Rawkstar
Hi Elizabeth,
Of course! We love switching up our liquid base! Here are a few of our favorites...
https://simplegreensmoothies.com/how-to-make-a-smoothie-without-milk
Shannon
How much should I drink before my workout
SGS Rawkstar
Hi Shannon,
We suggest enjoying one (16 oz) serving prior to your workout, + enjoy your smoothie at least 30 minutes before hitting the pavement or weights.
Cheers 🙂
Megan
Can green tea somehow be substituted for almond milk? or incorporated in some way?
SGS Rawkstar
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/how-to-make-a-smoothie-without-milk
Mike
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
SGS Rawkstar
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 🙂
christine
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 🙁
SGS Rawkstar
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 🙂
Brenda
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!
SGS Rawkstar
Hi Brenda,
We're so sorry to hear that you didn't like this smoothie! Any smoothie can be a pre-work out smoothie with the right boosters. Check out our 5 favorite pre-workout boosts here...
https://simplegreensmoothies.com/pre-workout-smoothie
Kris
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?
SGS Rawkstar
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'!
Kylie
would quinoa flakes be a suitable GF replacement for oats?
SGS Rawkstar
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! 🙂
Maria
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?
SGS Rawkstar
Hi Maria,
We suggest enjoying your Pre-Workout Green Smoothie 30 minutes prior to beginning your exercise!
Brandon
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?
SGS Rawkstar
Hi Brandon,
Here are our favorite ways to boost our smoothies with protein...
https://simplegreensmoothies.com/protein-powder-for-smoothies
Abigail
I've read it's good to soak your oats before using (didn't think of that!) and was curious if you do that?
SGS Rawkstar
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!
Nancy
How many calories are in the pre-workout green smoothie recipe?
SGS Rawkstar
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.