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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. Stacey

    February 19th, 2015 at 9:25 am

    This is a great smoothie recipe but I am allergic to bananas. What do you suggest as a substitute?

  2. Alicia

    February 19th, 2015 at 10:35 am

    Stacey, I have used mangos (usually frozen) as a banana substitute and they work great!

  3. SGS Rawkstar Jessie

    February 19th, 2015 at 6:39 pm

    🙂 Great tip!

  4. SGS Rawkstar Jessie

    February 19th, 2015 at 6:39 pm

    Hey Stacey!

    Some great banana substitutes are:

    Chia seeds
    Fresh dates
    Nut Butters
    Unsweetened applesauce
    Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)

  5. Ann

    February 19th, 2015 at 10:14 am

    I have been putting a few fresh basil leaves in my smoothies. I bought a plant and was trying to figure out what to do with all the basil. Just a few leaves gives the smoothie a very elegant taste. It seemed strange at first but now I love the soft basil undertones!

  6. SGS Rawkstar Jessie

    February 19th, 2015 at 7:35 pm

    We totally love herbs too: https://simplegreensmoothies.com/detox-with-herbs Great thinking!

  7. Alicia

    February 19th, 2015 at 10:34 am

    Stacey, I have used mangos (usually frozen) as a banana substitute and they work great!

  8. SGS Rawkstar Jessie

    February 19th, 2015 at 7:36 pm

    🙂 Great tips!

  9. Lindsay

    February 19th, 2015 at 10:58 am

    I absolutely love this smoothie!!!

  10. SGS Rawkstar Jessie

    February 19th, 2015 at 7:35 pm

    We’re so glad!

  11. Tatiana

    February 19th, 2015 at 11:53 am

    I’m allergic to apples what can i use as substitute?

  12. Kathy

    February 19th, 2015 at 1:19 pm

    Tatiana – you can substitute the apple with a pear.

  13. SGS Rawkstar Jessie

    February 19th, 2015 at 7:34 pm

    🙂 Perfect!

  14. Jill

    February 19th, 2015 at 1:02 pm

    What are rolled oats?

  15. SGS Rawkstar Jessie

    February 19th, 2015 at 7:34 pm

    Hey Jill.

    Raw Oats. 🙂

  16. tammy

    February 19th, 2015 at 3:57 pm

    How many calories?

  17. SGS Rawkstar Jessie

    February 19th, 2015 at 7:33 pm

    Hi Tammy.

    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.

  18. Stacey L.

    February 19th, 2015 at 4:52 pm

    I wanted to know is there a smoothie I can make that’s loaded with vitamin k. I heard vitamin k helps with the dark circles under the eyes.
    Thank you

  19. SGS Rawkstar Jessie

    February 19th, 2015 at 7:33 pm

    Hey Stacey!

    Great question. Vitamin K foods are packed in leafy greens, especially kale. 🙂

  20. Stacy

    February 19th, 2015 at 8:03 pm

    Stacey, I’m a registered dietitian (I give every walking/talking patient this awesome website), kale and spinach are 2 of the highest food sources of Vit K.

  21. SGS Rawkstar Jessie

    February 20th, 2015 at 5:55 am

    Awesome, thanks so much, Stacy!

  22. Stacy

    February 19th, 2015 at 8:11 pm

    SGS Godesses, I’m a registered dietitian, LOVE what you do, and I give every walking/talking patient and client this awesome website. Stacey, kale and spinach are both super high in vit K.

  23. SGS Rawkstar Jessie

    February 20th, 2015 at 5:55 am

    Cheers, you rawk! Thanks so much for spreading the green smoothie love!

  24. Cathy

    February 19th, 2015 at 11:12 pm

    Hi there, I enjoy the green smoothies first thing in the morning. I often add raw egg whites and a little organic raw cacao powder for the extra protein, energy and chocolatey taste.

  25. betsy

    February 20th, 2015 at 4:59 am

    I love your smoothies but I have one comment. Eating kale and spinach every day is not recommended because it can mess with the thyroid. I know substitutes can be made anytime but I feel that since there are people that don’t know that about kale and spinach, smoothy recipes should include other greens as the first choice. It’s not just your site, its almost all the juicing and smoothy sites and it worries me.

  26. SGS Rawkstar Jessie

    February 20th, 2015 at 5:57 am

    Hey Betsy.

    Thanks for reaching out. We love all leafy greens, here is a link to suggest to all of our rawkstars: https://simplegreensmoothies.com/rotate-your-greens

  27. betsy

    February 23rd, 2015 at 11:14 am

    That’s an awesome link! Appreciate it, but still would like to see in the actual recipes other greens instead of the kale and spinach listed. I just think it’s an important change that needs to be addressed by all. Thanks!

  28. Nakia

    February 20th, 2015 at 6:24 am

    Hi. Thanks for the recipe. I’ve been looking for a great pre-workout smoothie. You mentioned in the 5 boosts article that almond butter can be added…can we add it to this recipe? My other question is it a such thing as too much? Now that my kitchen is stocked with chia, hemp and flax seeds I will throw all three in my smoothie…is that overboard and about how much of each would you recommend? Thank you!

  29. SGS Rawkstar Jessie

    February 23rd, 2015 at 12:44 pm

    Hi Nakia.

    Thanks for reaching out. We would suggest using one or two in each smoothie, one serving of each. Hope that helps. 🙂

  30. Dorothea

    February 20th, 2015 at 6:53 pm

    This is a delicious smoothie recipe! I didn’t have any ripe bananas so I substituted a very ripe mango I had in the fridge. It turned out great and my daughter loved it too. Keep up the good work 🙂

  31. SGS Rawkstar Jessie

    February 23rd, 2015 at 2:09 pm

    Wonderful! 🙂

  32. Rafaela

    February 21st, 2015 at 12:35 am


    Can you tell me, when do we need to eat/drink this smoothie?
    I mean, how long before workout?
    When I eat something right before, I don’t feel good during exercise. But I didn’ try these smoothies so I don’t know for them

  33. SGS Rawkstar Jessie

    February 23rd, 2015 at 2:11 pm

    Hey Rafaela.

    Thanks for the comment. I am with you, I prefer not to eat before I work out, listen to your body.

    We have other SGS team members that love to fuel their body before they work out, which is great. You just do what is best for your body. 🙂

  34. Jessica

    February 25th, 2015 at 8:47 am

    I always try to eat something at least an hour before my workouts. I feel energized during them and not sick from eating right before.

  35. SGS Rawkstar Jessie

    February 25th, 2015 at 7:06 pm

    Great tips. 🙂

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