This post may contain affiliate links. Please read my affiliate policy.

I love how light yet energizing this pre-workout smoothie feels. It’s lightly sweet, incredibly refreshing, and I’ve even snuck some spinach in for extra nutrients. I can genuinely feel the energy boost during my workouts—whether that’s running faster, lifting stronger, or simply feeling more focused and less fatigued as I move.

After your workout, finish up with my post-workout smoothie recipe.

Table of Contents

Women in forest running on a trail in workout clothes.

Why Pre-Workout Smoothies Actually Work

Making green smoothies your pre-workout fuel is one of the quickest ways to deliver essential macronutrients while also hydrating your body. But not all smoothies are created equal. A solid pre-workout smoothie needs a smart balance of carbohydrates for quick energy, a little protein for muscle support, healthy fats for staying power, and fiber to keep blood sugar steady. That’s exactly what this blend delivers.

I’ve learned this firsthand through years of endurance training. I love running long distances—I’ve completed six marathons, four 50Ks, a 100K, and ran the Grand Canyon rim-to-rim 9 times. Somewhere along the way, I realized that what I fueled with mattered just as much as the miles themselves. Having a smoothie before, during, and after long runs has consistently improved both my performance and my recovery, and this recipe has become one of my go-to blends.

Save This for Later!

Enter your info below and I’ll send it straight to your inbox to save for later.

▶ Get more plant-based recipes + tutorials in Rawk the Year: Meal Planner with access to meal planning tools, ad-free recipe library, grocery list generator and support.

Ingredients for a pre-workout smoothie including banana, coconut oil, spinach, peaches, coconut water, and pineapple.

Ingredients You’ll Need

This pre-workout smoothie is packed with quick energy to support your fitness goals. 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 vegetables 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. When you cut pineapple, be careful to remove the outer shell completely (or use store-bought frozen to save time).
  • Peaches: Frozen peaches are picked at the height of freshness and flash-frozen to preserve as many nutrients as possible, making them irresistibly sweet (while still being a low-sugar fruit).
  • Banana: This natural sweetener is rich in vitamin C and potassium, which supports muscle function and helps prevent cramps, making it an ideal pre-workout ingredient. I like to freeze bananas to have on hand to chill down the smoothie.
  • Coconut oil: This healthy fat 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 subtle protein boost.
Green pre-workout smoothie in a glass jar surrounded by fresh produce featuring banana, spinach, and pineapple.

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 smoothies for the best result, every time:

  1. 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.
  2. 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. Check out my in-depth guide on how to make a smoothie for more blending tips.

Tip: When it comes to blenders, I recommend getting a high-speed Vitamix blender on sale.

Jar filled with a green pre-workout smoothie surrounded by fresh produce with banana, spinach, and pineapple.

When to Drink a Pre-Workout Smoothie

This pre-workout smoothie works best about 30–60 minutes before exercise, giving your body time to absorb the nutrients without feeling heavy. It’s ideal for runners, yogis, gym lovers, or anyone who wants to move their body feeling fueled instead of flat.

More 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.

If you make this pre-workout smoothie recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.

Jar of green smoothie surrounded by fruits and greens.
4.68 (259 votes)

Pre-Workout Smoothie

This pre-workout smoothie has a bright, lightly sweet flavor with a refreshing tropical finish. Juicy pineapple and peach bring natural sweetness, banana adds creaminess, and coconut water keeps it clean and hydrating, while the spinach blends in unnoticed for a smooth, fresh taste that goes down easy before a workout.
Print Pin Rate
Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

Ingredients 

Save this Recipe
Drop your email & I’ll send it to you.

Instructions 

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

Helpful Tools

high-speed blender
smoothie blender

Notes

  • Make frozen meal prep smoothie packs to have pre-workout smoothies on hand at all-times.
  • Boost with your favorite plant-based protein powder for extra protein and healthy fats.
  • Swap spinach with the leafy green of your choice. 
  • Reduce sugar by swapping out 1/2 banana for 1/4 avocado.

Nutrition

Serving: 16 oz | Calories: 272 kcal | Carbohydrates: 38 g | Protein: 4 g | Fat: 15 g | Saturated Fat: 12 g | Polyunsaturated Fat: 0.4 g | Monounsaturated Fat: 1 g | Sodium: 167 mg | Potassium: 862 mg | Fiber: 6 g | Sugar: 25 g | Vitamin A: 3150 IU | Vitamin C: 59 mg | Calcium: 79 mg | Iron: 2 mg

Did you make this recipe?

Leave a review for a chance to win signed copies of my cookbooks!

Common Questions

Are smoothies good before a workout?

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.

When should I drink a pre-workout smoothie

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.

Which smoothie is best before a workout?

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.

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.

Do I need protein in a pre-workout smoothie?

Protein can assist with muscle growth, muscle recovery and boost energy levels— leaving it up to you. I prefer 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.

You Might Also Like

FREE! Smoothie + Meal Plan

Not sure what to eat with smoothies? I got you! Start eating healthier without overthinking every meal.

4.68 from 259 votes

Leave a Comment

Your email address will not be published. Required fields are marked *

Rating




Comments

  1. Hello SgS,

    Thanks for responding! I thought this smoothie was for pre-workout? Would this be enough to get through my workout? And what be good for post workout? Thanks

    Reply

    1. Hi Maggie,

      Whoops! That was my mistake! I meant to say pre-workout. And I definitely think this recipe is a great choice to help you get through your workout. But always listen to your body. If you feel like you need a little more fuel. Try having a handful of almonds or another protein along with a big glass of water.

      Looking for a great post-workout recipe? Check out this one right here…

      https://simplegreensmoothies.com/post-workout-smoothie

  2. I do a 40 minute Zumba video and 20 minutes of walking following that. Will this smoothie be too heavy and any suggestions on what to have post workout?

    Thanks so much

    Reply

    2. Hi Maggie,

      I love zumba!! I have no rhythm, but I still love it. And this recipe is a great choice pre-workout. Don’t have coconut oil on hand? No worries, swap in another healthy fat that you do. Some great options are flaxseed oil, avocado, or almond butter.

      Learn more about our favorite healthy fats here…

      https://simplegreensmoothies.com/healthy-fats

  3. Hi,

    This smoothie seems delisious. But I’m allergic to apple. Can I exchange it with something else? Any suggestion?

    Reply

  4. Hello, if I’m exercising first thing in the morning. Is it too much to have a pre-workout smoothie and a post- workout smoothie in one day?

    Reply

    1. Hi Taylor,

      Definitely not! It all depends on your workout level + how much fuel + recovery your body needs.

    1. Hi Jackie,

      Each serving is 16oz, so you’ll find that each of our recipes make approximately 32oz.

      Hope this helps!

  8. I am enjoying your book & I have a smoothie almost every day.
    How do I figure out the nutritional value of each smoothie?
    Totally into starting out my smoothie with spinach & kale…is it okay to drink these ingredients every day? One of my favs is
    2 cups spinach & kale, 3 cups fruit (mix up what I use – including adding an avocado) and 2 cups unsweetened almond milk…yummy!

    Reply

    1. Hi Linda,

      YAY! We’re so excited to have you blendin’ with us!

      We personally don’t count calories or focus on the numbers too much, 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 this information. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

      We love kale and spinach! But it is important to rotate your greens. Learn more about our favorite varieties and the importance of rotation here…

      https://simplegreensmoothies.com/leafy-greens

      Hope this helps!

  9. Hi,
    I loved your article, I like looking up recipes for smoothies, but I have an inhibition about consuming greens on the scale that you have recommended. Leafy vegetables contain calcium oxalate and consuming 2 cups on a daily basis puts one at risk of developing kidney stones. Should people not be advised to consume greens with discretion?

    Reply

    1. Hi Beastess!

      Thanks for reaching out! We like to rotate our greens to help prevent any alkaloid build-up :). Here’s a blog post that may be helpful!

      https://simplegreensmoothies.com/leafy-greens

      With that being said, we are not health care professionals, and always recommend speaking with your doctor to determine if green smoothies are a good choice for you at this time. Everybody is so different :).

  10. Hi, I run and moderate a WFPB facebook group. I love your site, your communities, have followed your reset programs. I would just like to know what your position and take is on not mixing fruits and veggies together. I have never had an issue with this, however we have had several comments by members saying fruits and veggies should never be mixed, blended or eaten together. I am very interested to have your comments. Thank you so very much for taking the time

    Reply

    1. Hi Darcie!

      Thanks so much for reaching out! We are not professional nutritionists, but much of the research we have done suggests that blending and eating fruits + veggies together is totally fine :). We’ve seen such great changes in our own lives (and our community members’ lives!) by including green smoothies in our diets, but we always encourage our community members to do what they feel is best for them personally :).

    1. Hi Alvin!

      This recipe serves two, so if you’re blendin’ solo, feel free to halve the recipe or store the second serving in the fridge in an airtight container for up to two days. I personally like to drink the second serving as a post-workout snack!

      Cheers :).

  12. Hi, I love making your smoothies! Just a question about how much time I should leave between drinking this pre workout smoothie to when I workout?
    Thanks
    Amilia

    Reply

    1. Hi Amilia,

      Leaving a minimum of 30 minutes between enjoying your pre-workout green smoothie + beginning your workout will allow this recipe to help fuel your body!

      Cheers!

  13. Hello! How much protein, carbohydrates etc.. does this smoothie contain?

    thank you

    Reply

    1. Hi Rebecca,

      Looking for specific nutritional information? Three great resources are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

      Hope this helps!

  14. Might sound like a silly question but do you need to peel fruits like apples or peaches before you put them in the smoothies?

    Reply

    1. Hi Sarah,

      Not a silly question at all! We love adding our favorite fruit peels to green smoothies, apple + peaches are both great options! They’re packed with fiber and additional nutrients!

      Cheers!

  15. When you use coconut oil in the smoothies, should it be solid or liquid form?
    thanks!
    loving the smoothies!

    Reply

    1. Hi Kim,

      Great question! You can add coconut oil to your green smoothie in both liquid + solid form. But if you’re looking to avoid any chance of chunks caused by the cold temperature of your green smoothie we suggest melting your coconut oil (not hot, just melted). Then once you’ve blended your entire smoothie, set your blender to its slowest speed and slowly pour in your coconut oil. This will ensure the oil fully incorporates into your smoothie.

      Hope this helps!

  16. Hey. I am getting back into the healthy stuff and trying to lose weight before summer. I am just wondering if I could use something other then spinach? I would have to go out of my way to get that, but I want to make this a quick pre-workout drink. Maybe I could use something else.

    Just asking, thanks KE

    Reply

    1. Hi Kate,

      We’re so excited to have you blendin’ with us and to be a part of your health + wellness goals. No spinach? No worries! We love switching up our leafy greens. Reach for greens that are easily available or local to your area! Learn more about our favorites here…

      https://simplegreensmoothies.com/leafy-greens

  17. I love your website!! It’d be awesome if you could add a print button to your recipes

    Reply

  18. Hi! Are there any substitutions that would work well for apples in smoothies? I’m allergic and can’t eat them. 🙁

    Reply

  19. Hi Guys,
    I’m a big fan of juicing and smoothies although I don’t consistently do it. Boohoo me. Anyway, was wondering if I could substitute the spinach with super greens powder (all organic Thrive stuff) – it’s just way easier and therefore more likely to get made. Also, what’s your take on wheatgrass – can I add that too or is that very passe?
    Thanks,
    Lisa

    Reply

    1. Hi Lisa,

      Thanks for reaching out! We’re so excited to have you blending with us. We’re all about fresh leafy greens…but if you love super green powder then go for it! It’s all about finding what works for you + your body!

      Looking to blend wheatgrass! Why not? It’s a rawkin’ source of chlorophyll!

      Cheers!

  20. Hello

    I found you on Pinterest and just love your smoothie recipes! I made this one first thing and it was very good. I am going to make up packages of the ingredients (except liquid) and freeze for easy prep. Thanks again!

    Reply