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How Pre-Workout Smoothies Fuel Your Workout
Slurping down a smoothie before a workout is a quick way to give your body essential macronutrients to feel strong while also hydrating you. Yet not all smoothies are equal when it comes to helping your body perform. A pre-workout smoothie should contain a good mix of carbohydrates, protein, fat, and fiber.
I love to run far distances— I’ve done 6 marathons, 2 x 50ks, 100k and lots more. I’m one of those strange people that actually likes to run…for hours at a time. I’ve learned that having a smoothie before, during and after a long run improves my performance and recovery.
Ingredients You’ll Need
This pre-workout smoothie is my-go because it’s packed with quick energy to help my body perform. 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 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.
- 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: Adds natural sweetness to your smoothie and is rich in vitamin C and potassium, which supports muscle function and helps prevent cramps, making it an ideal pre-workout ingredient. A frozen banana chills down your creamy smoothie.
- Coconut oil: If you are looking to shed a few pounds then healthy fat is actually your friend, not your enemy. It helps 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 protein boost.
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.
Plant-Based Protein Powder
Protein can assist with muscle growth, muscle recovery and boost energy levels. I like 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. It’s a blend of hemp protein, chia seeds, and flax.
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 my green smoothies for the best result, every time:
- 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.
- 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. I’ve been blending smoothies for 13 years now and this method hasn’t let me down yet! When it comes to blenders, I recommend getting a high-speed Vitamix blender.
Common Questions
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.
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.
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.
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 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.
- Almond Smoothie: Almonds and strawberries combine for a delightfully smooth snack.
After you sweat it out, I recommend having a protein-rich Post Workout Smoothie to help build and repair skeletal muscle.
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.
Hi!
So the recipie says I have to put bananas in but I cant eat them. Is there a substitute I could use or can I just leave them out?
Thanks!
Savannah
hi, love this smoothie idea i just wanted to know how often can you have this drink?
Hi Alana!
We typically like to drink at least one serving of green smoothie (2 cups or 16oz) every day. If you really like this recipe, you can absolutely enjoy it on a regular basis! However, I would personally swap out the fruits and leafy greens for other varieties on a weekly basis to make sure your body is getting a good mix of nutrients :).
Cheers!
-Rawkstar Tessa
Can you store the other serving in the fridge or freezer for the next day?
Hi Christy,
Of course you can! Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve all of their green goodness!
You can also freeze your pre-blended green smoothie for up to two months. We suggest thawing your smoothie in the refrigerator overnight when you’re ready to enjoy.
Notice any separation? No worries! That’s completely natural because our recipes are free of any yucky additives or preservatives. So give your smoothie a quick shake before enjoying!
Cheers 🙂
HI, I just tried this oh God it was so good, I did not use any coconut oil,thanks for your amazing site.
Hi Nikki,
YAY! We love hearing that you enjoyed our Perfect Pre-Workout Green Smoothie recipe! No coconut oil? You can always try swapping in a different healthy fat. Here are a few of our favorites…
https://simplegreensmoothies.com/healthy-fats
Cheers!
Hi SGS,
I found you guys on instagram and started following you guys a few months ago…glad I did. I really like this recipe. Now I know you helped someone before about wanting to sub out the almond milk for 1% milk. Can I use water instead of milk?
Hi Leroy,
Thanks for reaching out! You can defintely substitute water for almond milk in this recipe, we love switching up our liquid bases! Learn more about our favorites here…
https://simplegreensmoothies.com/dairy-free-smoothies
Hi, I have a 11 year old who is starting to refuse breakfast in the mornings before school.
I am wondering if this pre-workout smoothie would be a suitable alternative? And if you have other smoothie suggestions that would be OK for him to have instead of breakfast.
Also we are not keen on coconut oil. Could I just leave this out?
Hi Darra,
Thanks for reaching out! Looking for a healthy breakfast substitute, then green smoothies are a great choice! We simply suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Also, green smoothies are great for adult bodies! But all of that added fiber can shock little ones’ systems, so we suggest starting small. An 8oz snack size serving is a great place to start!
Cheers 🙂
Hi – how long before a workout should you drink this? I had yesterday but was perhaps a little too close to hardcore spin class!
Hi Karen,
Between an hour to a half hour is a great time! But listen to your body and adjust based on how you’re feeling during your workout!
Cheers 🙂
Hi! I’m really excited to incorporate the pre-workout smoothie into my routine. The only drawback is the almond milk. I just cannot do anything almond. I didn’t see any substitution recommended in the comments. Do you have any recommendations? Could I just use 1% milk?
Thanks!
Hi Christy,
Thanks for reaching out! You can definitely add 1% milk in place of almond milk in our recipe. Personally we avoid adding dairy to our green smoothies. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But it’s definitely a personal decision and all about deciding what’s best for you + your body!
If you want to stay plant-based, a great substitute for almond milk is hemp milk!
https://simplegreensmoothies.com/dairy-free-smoothies
I really don’t like bananas. What would you recommend as a substitute?
Hi! Thanks for the recipe. Will be trying this out.
I noticed that i always get a migraine after an early morning workout, and I found out that i need to eat properly prior (I used to take just a piece of fruit and some whey protein). Would you recommend this smoothie alone or should i take something else with it to avoid a migraine?
Thanks!
Hi Nina,
Thanks for reaching out! Migraines are never fun, especially when you’re taking the right steps and getting your workout in first thing in the morning. We hope this recipe is the right choice for you + your body. The combination of protein, carbs, + healthy fats should keep your body fueled and your migraines at bay. Still experiencing headaches? We suggest reaching out to your doctor.
Cheers 🙂
Hi just wondering if there are any fruitless preworkout smoothies thx
Hi Michael,
Thanks for reaching out. We don’t currently have a fruitless pre-workout smoothie. Looking for some extra veggie love? Check out our veggie cocktail recipe here…
https://simplegreensmoothies.com/tomato-smoothie
Im looking for a protein packed pre workout smoothie. Do you recomend a specific recipe? Im also looking for a great post workout smoothie. Is there one that you can recomend for that as well?
Hi Valeska,
We love our Pre-Workout Green Smoothie! Looking for even more protein to help fuel your workout? Check out our favorite plant-based protein options here…
https://simplegreensmoothies.com/plant-based-protein-powder
And check out our Post-Workout Green Smoothie here…
https://simplegreensmoothies.com/post-workout-smoothie
Hope this helps! 🙂
Hi Kelly,
We’re all about making healthy living, easy, delicious, + simple! Thanks for blendin’ with us! 🙂
Does anyone have recommendations for substitutes for coconut oil or coconut water that is in some recipes?
Hi Natalie,
Looking for substitutes? We’ve got you covered! We love coconut oil because it fuels your body with healthy fats. Some great substitutes are flaxseed oil, chia seeds, avocado, and almond butter. Learn more about our favorite healthy fat options here…
https://simplegreensmoothies.com/healthy-fats
We love switching up our liquid base options! Water is a great substitute for coconut water. Learn more about our favorite options here…
https://simplegreensmoothies.com/dairy-free-smoothies
Hope this helps! 🙂
I just found out that I’m diabetic. I’m new with my diagnosis and was wondering which smoothies do you highly recommend. My concern is the intake of fruits.
Hi Sandy,
Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies and the natural sugars are okay for their eating plan. Here is a link to our favorite low sugar fruits.
https://simplegreensmoothies.com/low-sugar-fruits
Hope that helps.
Good morning. I am a double organ transplant patient. Post 2 1/2 years!!! I can not have grapefruit or promengrate. Is there any other fruit I can sub for these? Very excited about starting the 30 day challenge!!!
Thanks
Tammy
Hi Tammy,
Thanks for reaching out! Looking for substitutes, we’ve got you covered! Substitute any citrus you enjoy in place of grapefruit, orange is especially perfect! Pineapple + strawberries make a great substitute for pomegranate!
Hope this helps!