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, 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?

    1. 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…

      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 🙂

  2. Hi – how long before a workout should you drink this? I had yesterday but was perhaps a little too close to hardcore spin class!

    1. 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 🙂

  3. 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?


    1. 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!

  4. 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?


    1. 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 🙂

  5. 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?

  6. Hi Kelly,

    We’re all about making healthy living, easy, delicious, + simple! Thanks for blendin’ with us! 🙂

  7. Does anyone have recommendations for substitutes for coconut oil or coconut water that is in some recipes?

    1. 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…

      We love switching up our liquid base options! Water is a great substitute for coconut water. Learn more about our favorite options here…

      Hope this helps! 🙂

  8. 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.

    1. 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.

      Hope that helps.

  9. 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!!!

    1. 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!

  10. Do you have a smooth that may lower cholesterol? Also after “work out smooth” and exercise ,do you still need breakfast?

    1. 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!

  11. 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 …

    1. 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. 🙂

    1. 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.

  12. 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?

    1. Hi Joana,

      Yes! If you only want one serving, simply halve our recipes. I do every day when blendin’ with my NutriBullet!

      Cheers 🙂