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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. How long before the workout should I drink my green smoothie and how long post workout do you drink them? Is it immediately before and after or 30-60 minutes prior workout?

    Reply

    1. Hi Dana,

      We suggest enjoying your green smoothies 30-60 minutes before, or 30-60 minute after your workout – to best fuel your body!

      Thanks for asking!

  2. Hi, but of a silly question, but do you know how many calories are in this? As I track all my food/drinks. Thanks.

    Reply

    1. Hi Chris,

      Not a silly question at all! 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.

      Cheers 🙂

    2. Plug all the gradients into the “lose it” app and it will tell you! Or any calorie counting app!

  3. I have not tried rolled oats yet, but I do have quaker oats (dry oatmeal) can I substitute that for the rolled oats? if so, have anyone ever tried using the quaker oats before?

    Thank you, Kisha

    Reply

    1. Hi Kisha,

      Of course! Most Quaker Oats are actually rolled, but even if you’re reaching for another type of oat – all will provide your body with a great protein boost. Just don’t reach for the pre-packed versions packed with sugar + additives.

      Cheers 🙂

    2. Hi Heather,

      Thanks for blendin’ with us! Happy to see you were able to answer your question!

  5. Can I substitute the rolled oats for protein powder? Or add in protein powder as well?

    Reply

  6. I make smoothies like this all the time. I usually take oats (and flaxseeds) and grind them into a powder. Then, I add the other ingredients and blend it all together. Turning the oats into powder makes all the difference in the world. I have a Nutri-Bullet and just switch blades, but I imagine one could use any grinder that’s available.

    Reply

    1. Hi Stella,

      Thank you so much for reaching out! Grinding your oats + flaxseed is a great way to remove any grit, leaving you with a smooth consistency! Thank you so much for sharing the great tip!

      Cheers 🙂

    2. Hi;
      I’ve used my electric coffee grinder more these days for grinding flaxseed for drinks than I have for coffee. I haven’t tried the oats in it yet; sounds like a good idea to grind those first too. 🙂

    1. Hi Silvia,

      It’s all up to your preference! Raw oats are quick + easy to use, but will make your smoothie a little gritty. Soaking your oats or cooking them prior to blending will help create a better consistency, but takes a little bit of prep.

      We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.

      Cheers 🙂

    2. Just curious, I just learned about rolled oats, however, I have a huge container of old fashion oats, will this work? I dislike to be wasteful.. lol.. or do you recommend any type of soaking prior to blending?

    3. Hi Jasmine,

      Old fashioned oats are a great alternative to rolled oats! Because they’re less broken down, your smoothie may be a little extra gritty. To overcome the grittiness soaking prior to blending is a great option!

      Cheers 🙂

  8. What an amazing site this is. Well worth it a lifestyle choice that is so easy there’s no choice xx
    Aldi are selling a bullet style blender £19 🙂

    Reply

    1. Thanks, Dando! We appreciate you reaching out + sharing your feedback!

      Cheers 🙂

  9. I was out of regular almond milk so I had to use chocolate. It added a bit of sugar but holy, it was tasty 😀

    Thanks so much for the recipe!!

    Reply

    1. Hi Dani,

      Yum! Sounds like a delicious smoothie when you’re in a pinch.

      Cheers 🙂

  10. Hi; I don’t have a juicer or vita-mix, only a standard kitchen blender. Can I make green smoothies with that? I am mostly interested in vegetable smoothies, not fruit; things like spinach & kale. If I do need other equipment besides a standard kitchen blender, what would that be? Thanks for your help and guidance with this.

    Reply

    1. Hi Sadie,

      A standard kitchen blender is PERFECT for making green smoothies. Here are a few of our favorite tips for making the perfect green smoothie, with any blender…

      1. Avoid leafy chunks by blending your leafy greens and liquid base first. Then add your remaining ingredients and blend again.

      2. Defrost your big frozen fruits in the fridge the night before (like mangoes and strawberries).

      3. Look for the “blender vortex” to know you have enough liquid inside. Add a little more liquid to your blender if the motor seems stuck (water, your favorite nut milk, etc).

      Cheers 🙂

    2. Maybe if you cut everything super small. But if you have about $40 to spend I can recommend a great blender you can email me lrileybrown@gmail.com and I can send you a pic of it

    3. Hi Irileybrown,

      Thanks for offering your support! You’re one of the reasons we love our SGS tribe!

      Here are a few of our favorite blenders for green smoothies…

      Cheers 🙂

  11. Hi, My trainer has recommended me having these during the day. To save me taking the blender into work, I was going to make it the night before. Do you know if everything separates? Or okay to make earlier on?

    Thanks

    Reply

    1. I have never made this exact smoothie, but I have made tons of others. I almost always make mine the night before and store it in a blender cup. Then, I just shake and sip. So tasty!

    2. Hi Maria,

      Great question! Our green smoothies will keep in the fridge for up to two days. We suggest storing your green smoothie in an airtight container, and adding a small amount of lemon juice to help preserve their green goodness! Separation is natural, so give you smoothie a quick shake before enjoying!

    1. Hi Renee,

      Thanks for reaching out! Of course, we love switching up our leafy greens and blendin’ spinach + kale together in this recipe does not only sound nutritious, but delicious! It’s also a great way to rotate your leafy greens.

      https://simplegreensmoothies.com/leafy-greens

      Thanks for blendin’ with us Renee!

    1. HI Irene,

      Rawesome! Let us know how you feel during your workout!

  14. I just made it..awesome. I only added a packet of truvia for added sweetness for my daughter. We both love it.

    Reply

    1. Hi Renee,

      We’re so excited to hear you loved this recipe! Looking to add extra sweetness, next time try adding on of our favorite natural sweeteners…

  15. I made this about 1.5 hours before my boot camp class. I had missed the pervious 2 classes so wasn’t sure I would make it through the class, but this smoothie gave me energy and no burping up! LOL, but when doing ab work or jumping jacks or whatever, that can be an issue. Recommended this website to my co-exercisees!

    Reply

    1. Hi Mb,

      Thank you so much for reaching out! We love hearing our recipe gave you the energy to get through your workout! Rawk on!

    1. 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!

    1. 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 🙂

    1. I was wondering if the almond milk can be replaced with water

    1. 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 🙂