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.
Print Pin Rate
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1 smoothie

Equipment

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!

Posted February 10, 2023

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Comments

  1. 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

    Reply

    1. 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

      Reply

    1. 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 đŸ™‚

      Reply

  4. HI, I just tried this oh God it was so good, I did not use any coconut oil,thanks for your amazing site.

    Reply

  5. 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?

    Reply

  6. 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?

    Reply

    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…

      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 đŸ™‚

      Reply

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

    Reply

    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 đŸ™‚

      Reply

  8. 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!

    Reply

    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!

      https://simplegreensmoothies.com/dairy-free-smoothies

      Reply

  10. 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!

    Reply

    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 đŸ™‚

      Reply

  12. 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?

    Reply

  13. Hi Kelly,

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

    Reply

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

    Reply

    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…

      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! đŸ™‚

      Reply

  15. 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.

    Reply

    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.

      https://simplegreensmoothies.com/low-sugar-fruits

      Hope that helps.

      Reply

  16. 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

    Reply

    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!

      Reply