Foods that provide natural energy

Green Energy Smoothie

POSTED ON 4.23.2020

Reach for this energy smoothie the next time you hit the 2pm slump. It’s sweet and nourshing— you’ll be pleasantly satisfied ’til dinner.

Have you noticed the sweet, savory scent of grapefruit? Every time I peel one open, it puts me a good mood. And they make a perfect ingredient for green smoothies- especially around nap time. You know what I’m talking about. Two o’clock hits and all of a sudden my energy levels drop.

Green energy smoothie with grapefruit

Health benefits of this energy smoothie

Grapefruit is one of the best energy boosting fruits. Its natural sugar and vitamin C content paired with energy-boosting enzymes make it the perfect quick pick me up.

Eating sugar is the first solution we think of when we feel a little down. And that’s not a bad instinct- as long as you are eating the right kind of sugar.

Back in the day, I could down a box of Sour Patch Kids without thinking twice. Then sugar crash would set in and I’d regret it. Every. Single. Time.

Natural Sugars are a Great Energy Source

Grapefruits are excellent sources of natural sugars. While refined sugars leave us feeling tired and lethargic, their natural counterparts do not. Natural sugars are the perfect instant-energy boosting ingredient. The sugar also increases serotonin levels in the brain, making you feel instantly happier. This’ll put you in a better mood, full of energy to tackle your next project.

Natural energy booster

Learn more about foods that give you natural energy plus a yummy green smoothie recipe to help keep you powering through your busy day!

Foods That Give You Natural Energy

  • ginger
  • maca
  • salmon
  • quinoa
  • chia seeds
  • spinach
  • coffee (in moderation!)
  • almonds and other nuts
  • eggs
  • water
  • banana
  • brown rice
  • asparagus
  • beans + lentils
  • apples
  • oranges
  • honey
  • broccoli
  • pumpkin seeds
  • goji berries
  • kale
  • green tea
  • yogurt
  • yerba mate
  • avocado
  • blueberries
  • coconut – water, butter, oil, flesh
  • spirulina
  • hemp seeds and oil
  • flaxseeds and oil

Some of the above foods like yerba mate, green tea, and coffee do have caffeine or other naturally occurring stimulants. If used in moderation and in combination with whole foods like you’d get in our Natural Energy Green Smoothie, it can help give you the natural boost without the slump. We’re trying to get away from relying solely on concentrated caffeine.

This Natural Energy Green Smoothie combines kale with green tea, bananas and blueberries (fiber rich, naturally sweet, slower digesting carbs for sustained energy), coconut or MCT oil for quick digesting fats (i.e. quick energy), ginger, chia seeds (protein and more healthy fats!), and lemon juice.

This smoothie is a great meal replacement or pre-workout green smoothie. And if you’re not a fan of green tea, you can substitute it with coconut water or plain water.

Energy Smoothie in a Vitamix

The natural sugar found in grapefruit also benefits blood sugar levels. Blood sugar levels directly affect energy levels. Low blood sugar makes you feel weak or dizzy.

High blood sugar levels may give you the energy you need, but it’s followed by a sugar crash, like those I’d feel after my favorite treat. It leaves you more exhausted than you were before. Natural sugars, like those found in grapefruit, help regulate blood sugar levels, ensuring you have fewer sugar rushes and crashes.

Mason jar energy smoothie

Vitamin C Health Benefits

Vitamin C also plays a role in energy boosting. Vitamin C deficiency can cause irritable, depressive moods and low levels of energy. Good news! Grapefruit contains high levels of vitamin C to keep mood swings from taking over and give you some energy boosting support. You’re welcome family!

Perhaps the most powerful reason grapefruits are a great energy boosting fruit is because of the presence of nootkatone, a rare compound that activates an enzyme called AMP-activated Protein Kinase (AMPK for short). This enzyme jumpstarts the body’s energy production. Nootkatone, the energy boosting enzyme, also increases weight loss and reduces the risk of diabetes.

Grapefruit is the perfect natural substitute for the Snickers bar that usually gets you through the day. Blend an energy boosting smoothie with pineapple, a fruit also high in natural sugar and vitamin C, and you’ll be feeling ready to dominate again sooner than you think.

Natural energy boosting green smoothie

Make an Energy Smoothie

Are you ready to switch up your afternoon pick me up? Because it’s energy boosting abilities are so efficient that we often call recipe “Quick Pick Me Up” in honor of its superpower.

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Foods that provide natural energy

Green Energy Smoothie

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Diet: Vegan


This smoothie is a delicious way to boost your energy levels. Grapefruit and pineapple combine to bring you natural sugar, vitamin c, and nootkatone, the secret weapon of Grapefruit. 


  • 1 cup fresh spinach
  • 1/2 cup water
  • 1/2 grapefruit
  • 1 cup pineapple


  1. Blend spinach, water, and grapefruit together until smooth.
  2. Add remaining ingredients and blend again.


Use at least one frozen fruit to make smoothie cold.

  • Category: Smoothie
  • Method: Blending
  • Cuisine: American

Keywords: grapefruit smoothie

Healthy smoothie in glass jar with paper straw

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About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a plant-based diet. I also found myself again along the way.

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Recipe rating

  1. Gina says:

    Can I substitute kale for spinach?

  2. Abbie says:


  3. Jeff says:

    Hi great recipes but a lot of them you are using far too much fruit , as a rule of thumb it should be 80% veg 20% fruit due to the sugar content of fruit.

    • SGS Rawkstar Amanda says:

      Hi Jeff

      Thanks for reaching out. Most of our recipes follow our Simple Green Smoothie Formula which is 3 cups fruit, 3 cups liquid base + 2 cups leafy greens for 2 servings. Too much sugar? Try turning our formula on its head + boost up those greens. Instead blend 2 cups fruit, 3 cups liquid base + 3 cups leafy greens. We’ve found that the more you blend, the more you crave those greens and end up moving towards lower fruit ratios.

  4. Susannah says:

    Hi There
    Does Your Quick Pick Me Up Smoothie aid in weight loss aswell????
    Many THANXS,

    • SGS Rawkstar Amanda says:

      Hi Susannah,

      Green smoothies can be a great way to reach your personal weight loss goals. One of the best options is using your green smoothie as a meal replacement. We simply suggest adding protein + healthy fats to this recipe to ensure you’re fueling you body with a complete meal. Learn more about our favorite meal replacement booster combos here…


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