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.
Lisa
So light and refreshing! I loved getting the greens in there and it had such a nice, sweet flavor with the coconut water and tropical fruit. This is one of my favorites of the challenge.
Heather
Delicious!! Light & refreshing, good combo of fruit & veg
Christine Ostwald
I Loved this smoothie. I’m a couple days behind as I wasn’t feeling well. Back on track.
Simone
Honey Tumeric Smoothie
It’s good, not my favorite but it tastes healthy. I know I’m drinking something good for me!
Cesanee
I liked that this pre-workout smoothie was light and refreshing. If you like coconut and pineapple flavors, this smoothie is for you. Taste good.
Deb Karasinski
Very tropical and refreshing
Deb
The combination of flavors in this smoothie was delicious. However, I found it less filling than the other smoothies.
Deb
I loved this smoothie! I liked the flavor combination. However, I found it less filling than the other smoothies.
Deb
I loved this smoothie! However, I found it less filling than the other smoothies. I will definitely make it again.
Janelle
This was a good smoothie. Not too sweet. I like this one and the lemon one the best so far.
Ionela
Very good and refreshing.
Laura Steinwand
This was good! I didn't have coconut water so just used plain water. Also added 2 scoops vanilla protein powder. I'll be making this one again!
Judy
I added an orange and really liked this one. Like the green smoothie from Day 1 better, but this was very good!
angela
Delicious. Reminds me of summer.
Joan
Delicious smoothie! As good as day 1 smoothie.
Jennifer Leinhos
This was a good, solid fruity green smoothie. Nothing exotic, but very good.
Laurel
If I had to pick a favourite smoothie in this challenge this one is the winner so far. Very refreshing, great flavour. I used a cup of coconut water and no water.
Rose Herrera
Not my favorite but will do again
Alexandria
Tasty!
Amanda Neff
I love the tropical taste! It was the perfect pre-workout boost.
Mary M
Tastes great!
Lynn
Luke warm on taste. I tasted the pineapple most. Although not a fan, it is a good way to hide a fair amount of spinach for health.
Tiphanie
This was super refreshing! I think I prefer the smoothies that aren’t “milk” based. The fruity flavors really stand out. I liked the tropical tastes of this one. Delish!
Randa
This recipe was tropical ! I def felt full and enjoyed jt
Terry
This was ok. I could taste the peach and the coconut water at times, but it was very subtle.
Frances Acheson
This was a light, refreshing smoothie, like a tropical summer drink that could wear a tiny umbrella!
I didn’t add protein powder today because I’ve been jealous of all the bright, vibrant colors of smoothies I’ve seen others post. I was very happy with the vibrant green, just shimmering with energy. 🙂
Everyone in our family enjoyed it, and we are looking forward to having it again.
Rosie
I like that this smoothie had 1 cup of spinach, but I thought the taste was nothing spectacular. The other flavors were subtle, so it tasted spinach-y to me. Sorry...I probably wouldn't make this again. But, I do like the idea of adding coconut water, so I will try that with other smoothies instead of just water. Thanks!
Chimene
My favorite smoothie so far! So simple and so good!
Tanya
Eh, it's alright. It isn't terrible but it also isn't something i would make again. I've had coconut water in my smoothies before and like it so don't think that was it. I also only had 1/2 cup spinach so need to add 1/2 cup kale...but don't think that was the problem either as I've done this before. Not everything will be for everyone, I guess.
Jemia
Green goodness! This smoothie has two ingredients I really like…peaches and pineapples! It has a bright and uplifting” taste to it. I’m not sure I would add ingredients to drink it as a meal replacement, but I would blend the original recipe and drink for pre-workouts and snacks.
Stephanie Patterson
Love the blend here, this made a great lunch smoothie that I felt good about drinking, giving me energy to last the day!
Jimmye
A very refreshing smoothie. I added a scoop of SGS Protein Boost & substituted an for the .
I make this smoothie a lot, as I feel like I’m getting a good light smoothie, either before or after a walk.
Dana
I enjoyed this smoothie with adjustments, I added just a small wedge of peach and a couple chunks of pineapple, not big on the texture of these fruits in a drink, but the flavor was good. More a fan of the other smoothies.
Crystal Rose
Good smoothie, my toddler went back for a second round! I’m so happy to see him eating more fruits and vegetables!
Tricia
Never used coconut water in a smoothie, but a great idea! Enjoyed it very much:)
Wendy Pegues
Today's Smoothie Was Quite Delicious And Filling, I Decided To Add The Full Banana, Oats And A Little Peanut Butter For A Protein Boost. I Will Make This Again.
Sharon V
This smoothie is tropical and refreshing! It delicious!
Jarrah
This smoothie is similar to the other green smoothie from day one. Adding protein powder will keep you fuller longer.
Danielle
I was nervous on this one as I’m not usually a fan of coconut water BUT this was so delicious. Such a refreshing smoothie.
Sally
Day 7 of Winter Smoothie Challenge. This is another very flavorful, rich, creamy, smooth smoothie. I did add the collagen and Simple Greens Smoothie Protein Boost. Very nice flavor!
Lori Milazzo
So another wonderful smoothie. I had to grab this from the freezer in a hurry as I was running late to church. Such another fun and perfect surprise. I love this one and love that I have stuck with this challenge. I am not a fan of coconut water but i wanted to keep it in the recipe and I am happy I did. Healthy is so fun. Love that my family is trying new things and they are so yummy.
June
Another 5 star smoothie Creamy and tasty.
ZK
It was okay.
Bridgette
I didn’t have any coconut water, so I decided to make some almond milk to add to this smoothie. I also added some collagen, flax seeds, and kale. It still tasted very refreshing and hydrating! I give it a thumbs up!
Maureen Kajzer
Followed the recipe and not sure I will change anything the next time around either.......DELISH!!!! Haven't met a green smoothie yet I haven't liked
Karen
I liked it. Due to my using frozen bananas, it was too thick to drink, so I added a little orange juice to thin it. Couldn't taste the coconut water (although the can said "best by 2019"). 🙁
Julia
Adding this to my summer recipes for both workouts and poolside
Gail B.
What a beautiful green color and so delicious and energizing! Loved it
Claire
Day #7 - I really liked this combination. I added collagen protein and and had it for lunch - it held me over until dinner. The Pre Workout Smoothie will be a regular for me for sure.
Steven Herrmann
I found this to be very delicious and I used it to replace a meal. I will make this again. It would be helpful if you used metric measures on some of the items. 1 cup of spinach = 30 grams. I find that easier to measure.
Jody
Expected more coconut flavor. It was okay. Strong spinach and kale flavor.
Elizabeth
Deliciuos
Hope Thompson
I didn’t like this smoothie. I’m finding I don’t like the taste of coconut water. When I blend it up in the smoothies it makes them frothy and the flavor of the water really comes out to my dismay. I could taste a little of the pineapple and none of the peaches, but mixed with the coconut water, I couldn’t get past that flavor profile. I liked the addition of greens, since the last couple of smoothies didn’t have that, but otherwise this one is a no for me.
Angie
It was refreshing. Tropical tasting. A nice change.
Keita McLeod-Kary
This is another one of my favorite smoothies. It's not too sweet or tart and it gives me plenty of energy during my entire workout.
Kathy
This was a very good smoothie but I had to add a little Stevia for sweetness. The protein powder that I used was not the best and left a little bit of an aftertaste but that was remedied with a squeeze of lemon. I will use a different proteins powder next time
Rochelle Brumfield
Day 7, kinda cleaning tasting also, just like Beginners Luck. Definitely a keeper.
Cynthia Cusick
Another great combination. My question is why some of your recipes say to add the Protein Boost and not others? Is it my imagination, or does that give extra longevity for not being hungry as fast?
Yvonne
Very good enjoyed it!!!
Yvonne k
Forgot to add my rating. Loved it
Mare
Very delicious! Will make again.
Angela
Delicious. I did oil free and powder free and added kale
Emily
I did not have coconut water so I used 1 cup of water. I thought this tasted a lot like a pineapple milkshake which was very refreshing.
Auni Olmos
I did not have any peaches on hand, but even so the flavor was great!
Rhonda Hadnot
Love the tropical flavors…only used coconut water, no coconut oil, and added hemp seeds. Very tasty
L. Williams
Two thumbs up! This smoothie was so refreshing. The blend of pineapple, peaches, and coconut water was perfect and reminded me of being at the beach.
Nikki O’Mealley
Refreshing!
Sara
LOVED THIS SMOOTHIE!! It provided me with so much energy for the rest of the day. My husband kept stopping by my desk to steal sips! So I had to make a second one for him. Highly recommend this smoothie!
Rosetta Lee
Day 7. I love the Healthy Pre Workout Smoothie. I added the Protein Smoothie Boost for the added boost and make it a meal. It was so refreshing and delicious. It tastes great too. I will be adding it to my list of great smoothies.
Aja
Great kept me very full during my workout!! It taste really good!
ShalahCarol
Didn’t like this one. But I don’t like coconut water
Jackie
Very filling.
Anita
So far there has only been 1 smoothie that I wasn't crazy about in this 10 day challenge. I added protein powder, I used this smoothie as my pre-workout smoothie, truth be told all of them have been used as my pre-workout smoothie. I needed to add a little bit more water than the recipe called for but loved this one too.
Susan
One of my favorite, REALLY GOOD
Temara
5 Stars… I loved it!
Melissa
Love the addition of the coconut water in this one. Very refreshing!
Karen Terry
This was so energizing! What a great way to get ready for a work out. I see a pattern as I am going through this challenge for the fist time that I prefer the smoothies that have fresh greens in them and that is a good thing! I do not have the protein powder so added chia, flax and hemp. I may end up making this one tomorrow if I do not like the banana smoothie, that is how much I liked it. I will try the banana one however and if not, will know to fall back on this one.
Cheryl Brueggeman
Another good smoothie. I added 1/8 teaspoon each of ginger and turmeric as well as 1 Tbl hemp seed. I forgot to put the coconut water in the fridge to chill, so used oatmilk instead. I think the coconut water would have been a better choice. I also am not sure I like the combo of peaches and pineapple. I think an orange, kiwi, or strawberry would have suited my taste more.
Tina F.
This smoothie is a new favorite. Has a great flavor and is very refreshing. My 11 year old also loved this one.
Tanesha
This smoothie was delicious and refreshing. It has officially received the seal of approval in our house! I was a little skeptical about the coconut oil but lo and behold it was a tasty addition to this yummy treat!
Krista
I was hoping this smoothie would be sweeter, but still good.
Sarah
This smoothie has such great flavor and is easy to blend. I did substitute water instead of coconut water and mixed in some whelp seeds after blending. Give this one a try! ⭐️⭐️⭐️⭐️⭐️
Cynthia
Delicious tropical flavor!
Christina P
Excellent green smoothie! I’ve been wanting to try a different tropical green smoothie and this is a great option. I normally make one very similar to the Day 1 challenge.
Fritzi
I think green smoothies are so refreshing. This one does not disappoint.
Paula
Nice blend. I don’t know if I’m just used to thinner smoothies but I have to increase the liquid quite a bit on most of these recipes. They still turn out pretty thick.
Eva McGuire
A great tasting energy boosting smoothie
Wen
Best one yet! This is so tasty and fresh! Great pre-work out but thinking it would also be good post workout with some extra protein. Definite keeper!
Marilou Morgan
I liked this will make again.
Janice Jack
one word: FABULOUS!!!!!!!
Martha Cuellar
This one tops it for me!!
Marion
almost my last thing of the day on this one. (busy day) I liked the coconut water and will use that again. This was a very tasty smoothie in my opinion. TY
S. Laizik
This smoothie - delicious, of course - is close to my default recipe (prior to this challenge) for my morning smoothie (sometimes subbing other fruit for the peaches and always adding chia and flax), except without the coconut water. The recipe I followed today was from the booklet I received in the email and didn't include coconut oil, which I will try sometime. I usually use coconut water for post- rather than pre-workout drinks because of all the extra sugar it adds. But it was a good reminder of the benefits of coconut water, on occasion.
Mickey
This smoothie was not very sweet, light tropical taste.
Katie
Loved it! I added a couple tablespoons of simple green protein boost and was not hungry at lunchtime.
Tina Finks
Nice, light, and refreshing!
Donna
I loved the Pre Workout Smoothie. It's another keeper.
Teri
I loved this one. Great smell. Refreshing and tasty. I added a little extra pineapple and peach and I did use coconut oil and added Collagen Powder.
LeAnn
Tropical smoothie, it was delicious!
Renee
Loved this pre work out smoothie, made a double batch so my 14 yr old could have some. We love the tropical flavour.
Alicia N
Pre Workout smoothie was a very pretty and delicious. I added protein.
Becky
This smoothie was okay, but not as robust as I expected, given the ingredients. I added some collagen protein and a little extra water.... maybe I diluted it too much? It just tasted kind of bland to me.
Val
This smoothie reminds me of our Day 1 smoothie. It’s flavorful! Very tropical tasting!! Not too tart!