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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, 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
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.
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:
- 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.
- 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!
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!
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.
Pre-Workout Smoothie FAQs
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.
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.
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:
- Vanilla Protein Shake: More delicious than any powered version you can find, this easy smoothie is tasty and fueling.
- Chocolate Protein Shake: This will give you great natural energy as well as keep you full while exercising.
- Flaxseed Smoothie: A great energy and fiber boost.
- Caramel Protein Shake: A dessert wrapped up in a smoothie, protein powered and delicious.
- Almond Smoothie: Almonds and strawberries combine for a delightfully smooth snack.
Please rate and review this recipe once you’ve blended it. I can’t wait to read how it turned out!
Healthy Pre-Workout 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.
Equipment
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.
Do you have a smooth that may lower cholesterol? Also after “work out smooth” and exercise ,do you still need breakfast?
Hi Polly,
Thanks for reaching out. Looking to help lower your cholesterol? Since we are not doctors or nutritionists, we suggest that any member of our community with health concerns to speak to their healthcare provider. Some ingredients you can add to your next smoothie to naturally lower your cholesterol are oats, flaxseed + apples! Hope this helps point you in the correct direction!
Hi, Im trying your juicing 30 day and I have one concern you say eat your regular food but these juices have alot of natural sugar the bananas are full of sugar I’m concerned about processing that much sugar I know its natural but its still sugar. If you put pineapple banana and strawberries the sugar content must be through the roof … Hoping you can clear this up for me thanks …
Hi April,
Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂
https://simplegreensmoothies.com/low-sugar-fruits
https://simplegreensmoothies.com/
Where is the calorie content and sugar content of these smoothies?
Hi Deb,
Thanks for reaching out. 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.
If I’m only making smoothie for myself and don’t like saving the left overs, do I just make it with half the ingredients to serve 1 instead of 2?
Hi Joana,
Yes! If you only want one serving, simply halve our recipes. I do every day when blendin’ with my NutriBullet!
Cheers 🙂
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?
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!
Hi, but of a silly question, but do you know how many calories are in this? As I track all my food/drinks. Thanks.
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 🙂
Plug all the gradients into the “lose it” app and it will tell you! Or any calorie counting app!
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
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 🙂
Hi! How many servings does this recipe come out to?
Nevermind….i see it – lol!
Hi Heather,
Thanks for blendin’ with us! Happy to see you were able to answer your question!
Can I substitute the rolled oats for protein powder? Or add in protein powder as well?
Hi Aces,
Of course! Try swapping in different protein options like oats into this recipe in place of protein powder! Here are a few of our favorites…
https://simplegreensmoothies.com/plant-based-protein-powder
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.
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 🙂
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. 🙂
Regarding rolled oats, are we using raw oats? Or do we soak or cook them first?
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 🙂
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?
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 🙂
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 🙂
Thanks, Dando! We appreciate you reaching out + sharing your feedback!
Cheers 🙂
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!!
Hi Dani,
Yum! Sounds like a delicious smoothie when you’re in a pinch.
Cheers 🙂
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.
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 🙂
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
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 🙂
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
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!
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!
Can I use spinach and kale
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!