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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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The Perfect Pre-Workout Green Smoothie Recipe

pre-workout green smoothie

Drinking green smoothies isn’t a diet—it’s a lifestyle. It’s about taking care of your body and staying healthy. In addition to fueling your body with green smoothies, we benefit so much from (you guessed it) exercise! Good old-fashioned increase-your-heart-rate and sweat-it-out exercise. To fuel your body while you get that heart rate up, we suggest a nutrient-rich pre-workout green smoothie.

You can read our whole list of pre-workout ingredients that we love adding to green smoothies here.


Pre-Workout Green Smoothie

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks


The best kinds of pre-workout foods are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a pre-workout green smoothie you can drink before every workout!



  • 2 cups fresh spinach
  • 2 cups almond milk (unsweetened)
  • 1 apple
  • 1 banana
  • 1/3 cup rolled oats
  • 1 tbsp coconut oil
  • 1/2 tsp ground cinnamon


  1. Blend spinach and almond milk until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!


*Use frozen fruit to make smoothie cold.

Looking for another great pre-workout green smoothie? Try our Energy-Packed Pre-Workout Green Smoothie recipe made with The Natural Citizen Organic Energy Powder.

Disclosure: The post contains affiliate links.

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  1. Maggie

    February 16th, 2017 at 7:19 pm

    Hello SgS,

    Thanks for responding! I thought this smoothie was for pre-workout? Would this be enough to get through my workout? And what be good for post workout? Thanks

  2. SGS Rawkstar

    February 17th, 2017 at 4:24 am

    Hi Maggie,

    Whoops! That was my mistake! I meant to say pre-workout. And I definitely think this recipe is a great choice to help you get through your workout. But always listen to your body. If you feel like you need a little more fuel. Try having a handful of almonds or another protein along with a big glass of water.

    Looking for a great post-workout recipe? Check out this one right here…


  3. Brittany

    June 27th, 2017 at 12:36 pm

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

  4. SGS Rawkstar Amanda

    June 27th, 2017 at 9:53 pm

    Rawk on, Brittany!

  5. fraddy

    August 3rd, 2017 at 3:12 am

    Great post shared thanx..

  6. SGS Rawkstar Amanda

    August 3rd, 2017 at 10:34 am

    Thanks for the leafy love, Fraddy!

  7. Harriet Moiser

    January 3rd, 2018 at 3:56 pm

    Hey I love this smoothie. How many calories is in it?

  8. SGS Rawkstar Amanda

    January 4th, 2018 at 8:05 pm

    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!

  9. Frankie

    January 25th, 2018 at 7:32 pm

    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?

  10. SGS Rawkstar Amanda

    January 30th, 2018 at 10:19 am

    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!

  11. Mark White

    February 2nd, 2018 at 7:33 pm

    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.

  12. SGS Rawkstar Amanda

    February 20th, 2018 at 11:44 pm

    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!

  13. Margie

    March 8th, 2018 at 3:10 pm

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

  14. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:06 am

    Hi Margie,

    Vitamix is a powerhouse blender! Learn more about our favorite blenders, including Vitamix here…


  15. Cheryl

    February 18th, 2018 at 1:51 pm

    Can I use regular milk instead of almond milk?

  16. SGS Rawkstar Amanda

    February 20th, 2018 at 11:43 pm

    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!

  17. Margie

    March 8th, 2018 at 3:09 pm

    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

  18. Margie

    March 8th, 2018 at 3:06 pm

    Can I use Steele cut oats in place of rolled oats?

  19. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:05 am

    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.

  20. Margie

    March 8th, 2018 at 3:16 pm

    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.

  21. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:04 am

    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! 🙂

  22. Randy

    March 21st, 2018 at 7:20 am

    ….except, it has been proven that coconut oil is bad for you.

  23. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:02 am

    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…


  24. Jillian

    April 12th, 2018 at 10:24 am

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

  25. SGS Rawkstar Amanda

    April 16th, 2018 at 9:33 am

    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!

  26. Stacey Zwiers

    April 17th, 2018 at 5:59 am

    Hi there

    How many calories are in this smoothie?


  27. SGS Rawkstar Amanda

    April 20th, 2018 at 4:06 pm

    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.

  28. Ruben

    June 2nd, 2018 at 7:43 am

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

  29. Karla

    June 11th, 2018 at 3:31 pm

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

  30. Jen Hansard

    June 14th, 2018 at 2:26 am

    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.

  31. Tabita

    November 2nd, 2018 at 4:26 pm

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

  32. SGS Rawkstar Carissa

    November 6th, 2018 at 1:06 pm

    Hey Tabita,

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

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