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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
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 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.
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:
- 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. 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.
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.
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 tablespoon coconut oil, unrefined
Instructions
- Blend the spinach, coconut water and water until smooth.
- Add the pineapple, peaches, banana and coconut oil and blend again.
Helpful Tools
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
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!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.
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.
Again, I went by the original version in the handout without checking the newer version online – so I made mine without the oil or added protein. I thought it was good, but not my favorite.
“That’s really green!” were my husband’s words. LOL!!
This is another delicious smoothie! I’ve been freezing my pineapple cores & used that instead of the flesh. The core is so flavorful!
I added 1 TBSP of chia seeds.
So good!!
CAN I GET A WHOOP WHOOP!
What a delightful Smoothie!
This drink had my tastebuds back in their wheelhouse with some of my favorite citrus flavors.
Something that surprised me, was that I kept getting a Lime flavor! Not sure if it’s my mind playing tricks on me because it was green in color…. but I even tasted it when I tried drinking it with my eyes closed!
I have to say…. I enjoyed this drink so much that I savored each sip, closing my eyes and letting the flavors dance happily on my tongue!
I’d have this drink again…. Pre-workout, Post-workout, or No-workout!
WHOOP WHOOP!
This drink is vibrate, delicious, and is giving me Hawaiian vibes! Perfect way to replenish after a hike or for starting the day with a bang. I also had no idea that coconut oil helps with weight loss win win!
i froze it and took it with me to have before my bike trip. This is really good. Creamy, tropical (I can taste the pineapple ) and refreshing, enjoy. I’m now off I go on a bike adventure.
Very tropical.. liked it a lot .. topped it with hemp seeds and bee pollen
Very good and would like options to sub coconut oil.
Another delightful combination! And it’s pretty too!
Ok so I thought yesterday’s chocolate peanut butter was the best but I think I like today, pre workout smoothie, even better! Yum!
Loved this recipe. Not to tart or sweet. Very bright and flavourful. One of my favorites.
Delicious!, my favourite so far, refreshing, creamy, tropical
Love, Loved, Loved it.
This was refreshing, but I think I prefer the creaminess of using milk. Might try this one again with milk instead of water.
If you like pina coladas…
Then you will LOVE this smoothie!!!
So refreshing and I love that it’s a pre-workout smoothie. Gets those electrolytes in and is super refreshing!!!!
Delicious!
I used double the spinach, a bit more water (as we usually like our smoothies a little thinner), a tablespoon each of chia seeds, hemp hearts and ground flax (in place of the protein), and no coconut oil (although avocado might have been a nice addition for a healthy fat). My pineapple and spinach was fresh while the peaches and banana were frozen. This one is really tasty!
I loved using peaches and pineapple together. I usually add strawberries when using peaches. This one is very good too!
This one is delicious and energizing!
I used baby romaine instead of spinach because spinach is SO high in oxalates. I used a little more coconut water and a little less water because of the amount in the container we got. It’s really good!, one of my favorites. Now if only my son likes it… My son’s doesn’t have banana. He doesn’t like it and won’t try it with banana. My granson says it’s pretty good (with banana.)
Day 7 Smoothie Challenge winter 2022, Pre Workout Smoothie. My favorite so far in the Challenge. I liked this green smoothie MUCH better than Day 1’s green smoothie (Beginner’s Luck Smoothie). I found this one to be much more balanced. No one ingredient stood out, with each sip I tasted a different ingredient. One sip the coconut shined, another sip the pineapple…. with only a hint of banana (which I prefer to banana flavor overload), splash of peach (I added a little extra, 3/4 cup). No spinach flavor but you get the pretty green color and the nutrients. This will be a regular for me in the future. Though, I’ll probably cut the banana to 1/4 banana.
An excellent smoothie to start your day. Truly a nice balance for a green smoothie.
Loved this smoothie! I did not add coconut oil. Added Collagen peptides and a little cinnamon. Will definitely make this again.