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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.

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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.
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Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

Ingredients 

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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

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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.

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Comments

  1. Hey, this recipe sounds amazing but I’m not a fan of peaches. Can you tell me about any substitutes for that.

    Reply

    1. Absolutely, Megha! You can swap out the peaches for nectarines, mangos or apricots.

  2. I tried this and it was GREAT!!!!!!!! It was so delicious and it gave me lots of energy and added a couple more things like chia seeds and some protein powder. I would for sure make this in the future!!!!

    Reply

  3. I’m so confused with serving. The above mentioned ingredients ((1 cup fresh spinach
    1 cup almond milk (unsweetened),1/2 apple,1/2 banana,1/4 cup rolled oats,1/2 tbsp coconut oil,1/2 tsp ground cinnamon)) actually make 16oz as i can see after preparing that which we have to consume entire 16oz before workout. But u said in other comments that it will create 2servings.How?please explain in detail.

    Reply

    1. Garry, the original recipe has since been changed to yield 1 serving instead of 2. One serving of this smoothie is 16 ounces.

  4. I’m confused because I see where you can scale the recipe but I also see for Scale 1x that it yields 2? Is that two servings? What is the measure for each serving. Getting ready to try this before I workout but I wonder if I’m consuming too many calories. I will also add it to My FitnessPal to get the caloric content. Thanks and I will be checking out your website!!

    Reply

    1. Hi Mariscia! Sorry about the confusion, let me clear it up for you. 🙂 If you want to just make one 16-ounce serving, you would use 1 cup spinach, 1 cup almond milk, 1/2 apple, 1/2 banana, 2 1/2 Tbsp rolled oats, 1/2 Tbsp coconut oil, and 1/4 tsp ground cinnamon.

      We usually like to make two servings of smoothies at the same time to have one to save for later or to share so that’s why our recipes often say “Yield: 2.” Happy blending!

    1. If you don’t have coconut oil, that’s alright! But you do want a healthy fat in this smoothie so in place of the coconut oil, add 1/4 to 1/2 an avocado OR 1-2 tbsp. almond butter OR 1-2 tbsp. chia seeds. Happy blending!

  7. I find myself low on energy during workouts and that cuts it shorter. Will try this out

    Reply

    1. Hey Tabita,

      I know you will love this recipe! Hopefully it gives you the energy you need to get through your workouts!!

  8. I am doing a Whole30 program, what can I replace with the oats? Or can I have it without it?
    Thanks!

    Reply

    1. That’s awesome you’d doing the whole30! How many days are you in? Oh, and you could remove the oats or swap them with hemp hearts or a spoonful of almond butter.

  9. 4 stars
    Excellent smoothie, not too sweet but good. I’m about to HIIT my morning workout. Thanks.

    Reply

    1. Hi Stacey,

      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.

  11. Hi! What can I replace the almond milk with in this recipe if I’m allergic to almonds? Thanks!

    Reply

    1. Hi Jillian,

      Allergic to almonds. I’ve got you covered! Swap in another plant-based milk you love. Oat or hemp milk are both great options!

    1. Hi Randy,

      Did you read that article from the American Heart Association? It definitely scared a lot of people in the health world, and it’s an important read. Curious about the controversy? Check out this article from The Food Babe here…

  13. I hope I can do this.. I always try to research any idea I have for new weight loss. I am currently at a plateau even tho I’m working with a trainer and my muscle is building. I am almost off my metphormine for my diabetes(one pill to go for 6 more months) and I am trying to find something to help with sustaining my appetite and speeding up my metabolism like the metphormin does. I don’t wanna try anymore pills not to mention I am on blood pressure and heart pills as well as cholesterol( almost off as well). My goal is to reset my health and at my age(50) try and keep up with going to Anytime fitness and energy as well. I’m not a person to completely go smoothies but I come home at 830 at nite most nites so I wanna drink smoothies that late at nite. So YES I am very interested in researching your ideas.

    Reply

    1. Hi Margie,

      I’m so happy you reached out + I hope our recipes are the right choice for you + your body. For any member of our community with health concerns, we always suggest reaching out to your physician first. They know you + your body first and will help you decide if our recipes are the right choice for you + your diet needs.

      Have any questions? Reach back out, anytime! 🙂

    1. Hi Margie,

      Totally!! You may find them a little grittier than their rolled version, but you can totally use them in this recipe. A way to get over that grit is to cook them + allow them to cool before blending.

    1. Hi Cheryl,

      Of course you can! Personally, our team tries to avoid dairy. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. So that’s why you won’t find it in our recipes. But if you love the way dairy makes you feel, then go for it!

    2. It took me awhile to drink it straight or have it on cereal.. But I put it in my smoothies it really does taste creamier. I use Unsweetened Reg so it taste more like reg milk. I was really surprised after 6 months how my health, energy and blood work became so much better. They also have cashew, coconut and even Chocolate(taste creamier than normal choc milk). After awhile you cant tell the difference

  16. 5 stars
    Hi Jen
    I recently switched to a plant based whole food way of living and just ordered a Vitamix to help on my journey. I want to thank you for your recipes .. they look delicious and nutritious and I can’t wait to try them. It’s amazing how you can impact a person’s life unaware..keep up the good work.

    Reply

    1. Thank you so much for the love, Mark! And I love how you’ve embraced whole foods, your new Vitamix will definitely be an amazing tool for you!

    2. What is vitamix?? Is that a meal replacement protein powder?

  17. This sounds yummy but I was wondering…if it’s two servings can I drink the other half the next day or will it not taste as good?

    Reply

    1. Hi Frankie,

      You totally can! Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice can help preserve all of their green goodness too!!

      Just a heads up, separation is completely natural, as our recipes are free of any of those yucky additives or preservatives. Simply give your smoothie a quick shake + you’re ready to go!

    1. Hi Harriet,

      YAY! So happy to hear you love this smoothie. For a very long time, we’ve decided not to share the nutritional information of our recipes. Not because we were hiding anything – we simply wanted our community to focus on fueling their bodies with whole nutrition -packed fruits + veggies, rather than focus on the numbers. Over time, we’ve realized that these numbers are important to our community. So if you take a peek at our newest recipes you’ll notice we’ve begun to share that information. In the meantime, two great resources for finding the nutritional information of our recipes are LoseIt.com and MyFitnessPal. Hope this helps!

  20. 4 stars
    I tried this yesterday prior to my workout. It turned out pretty yummy and I had a good run

    Reply