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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.
What is your allergic to Coconut what else could you use instead?
Please. I need to know as well. Thanks
Hi Sonja + Angela,
Allergic to coconut? No worries! Swap in another healthy fat you enjoy. Learn more about our favorites here…
https://simplegreensmoothies.com/healthy-fats
Yummers 😀
🙂
When you say serves 2…how many ounces do you mean?
Thanks!
Hi Jackie,
Each serving is 16oz, so you’ll find that each of our recipes make approximately 32oz.
Hope this helps!
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!
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!
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?
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 :).
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
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 :).
Should I drink the whole thing after I make it?
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 :).
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
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!
Hello! How much protein, carbohydrates etc.. does this smoothie contain?
thank you
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!
Might sound like a silly question but do you need to peel fruits like apples or peaches before you put them in the smoothies?
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!
When you use coconut oil in the smoothies, should it be solid or liquid form?
thanks!
loving the smoothies!
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!
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
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
I love your website!! It’d be awesome if you could add a print button to your recipes
Hi Chastity,
Thank you so much for reaching out. Looking to make printing easier? Check out our PDF friendly recipe cards available in our shop!
https://simplegreensmoothies.com/shop
Hi! Are there any substitutions that would work well for apples in smoothies? I’m allergic and can’t eat them. 🙁
Hi Emily,
We’ve got you covered! The perfect apple substitute is pears! Need more substitution inspiration? Check out our Rawkstar Substitution Guide…
https://simplegreensmoothies.com/substitution-guide
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
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!
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!
Hi Gemz,
YAY! We’re so excited you found us on Pinterest! If you haven’t already, check out our smoothie prep tips here…
https://simplegreensmoothies.com/frozen-smoothie-packs