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.

Pre workout energy boosting green smoothie with banana and protein

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.

Peaches, bananas and coconut oil are special ingredients in a healthy pre workout smoothie

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.

5 ingredients in a pre workout shake are oats, bananas, nut butter, apples and coconut oil.

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:


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.

Pre workout smoothie poured into a mason jar with a paper straw


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 1/4 cup cooked oats to any pre-workout smoothie recipe.


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!

Shoes, phone and green smoothie ready for a workout

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.

Pre workout smoothie ingredients blended together
4.62 from 186 votes

Healthy Pre-Workout Smoothie

The best kinds of pre-workout smoothies are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a pre-workout smoothie you can drink before every workout!
Prep: 5 mins
Total: 5 mins
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1 smoothie


  • 1 cup spinach
  • ½ cup coconut water
  • ½ cup water
  • ½ cup pineapple frozen
  • ½ cup peach frozen
  • ½ banana
  • 1 tbsp coconut oil optional
  • 1 serving homemade protein powder optional


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


  • Use frozen fruit to make a refreshingly cool smoothie.
  • Boost with your fav plant-based protein powder for extra protein + 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.


Calories: 272kcal, Carbohydrates: 38g, Protein: 4g, Fat: 15g, Saturated Fat: 12g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 1g, Sodium: 167mg, Potassium: 862mg, Fiber: 6g, Sugar: 25g, Vitamin A: 3150IU, Vitamin C: 59mg, Calcium: 79mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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.

About the Author

Jen Hansard

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

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    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 🙂

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

  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

    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 🙁

    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!

  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?

    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! 🙂

  6. 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?

    1. Hi Maria,

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

  7. 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?

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

    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.