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.

glass jar of green smoothie surrounded by fresh pineapple, banana, peach, coconut oil and spinach.

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
  1. Ingredients in Pre-Workout Smoothie
  2. How to Blend a Pre-Workout Smoothie
  3. Homemade Protein Shakes
  4. Plant-Based Protein Powder
  5. Pre-Workout Smoothie FAQs
  6. More Healthy Pre-Workout Recipes
  7. Healthy Pre-Workout Smoothie Recipe
labeled ingredients for a pre workout smoothie including banana, coconut oil, spinach, peaches, coconut water + water and pineapple.

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.

overhead photo of blender full of spinach next to a photo of fresh ingredients including peaches, coconut oil, bananas and spinach.

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:

  1. 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.
  2. 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!

green smoothie in glass jar surrounded by fresh produce.

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!

green smoothie in glass jar with flower lid and metal straw next to blender container, phone with headphones plugged in, sweat towel and running shoes.

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.

glass jar full of green smoothie.

Pre-Workout Smoothie FAQs

Are smoothies good for pre-workout?

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.

Which smoothie is best before a 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.

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.

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:

Please rate and review this recipe once you’ve blended it. I can’t wait to read how it turned out!

4.68 from 261 votes

Healthy Pre-Workout Smoothie

The best kinds of pre-workout smoothies are filled with protein, good carbs and healthy fats. The combination of greens, fruit and coconut oil deliver the nutrients you need to keep you fueled for a workout.
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1 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. 

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.

Nutrition

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!

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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?

    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.

    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

    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 🙂

    1. Hi Heather,

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

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

  5. 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.

    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 🙂

  6. 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 🙂

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

      Cheers 🙂

  7. 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!!

    1. Hi Dani,

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

      Cheers 🙂

  8. 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.

    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 🙂

  9. 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

    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!

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

    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…

  11. 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!

    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!