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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. Dana

    January 3rd, 2016 at 1:07 am

    How long before the workout should I drink my green smoothie and how long post workout do you drink them? Is it immediately before and after or 30-60 minutes prior workout?

  2. SGS Rawkstar

    January 3rd, 2016 at 6:10 am

    Hi Dana,

    We suggest enjoying your green smoothies 30-60 minutes before, or 30-60 minute after your workout – to best fuel your body!

    Thanks for asking!

  3. Joana

    January 4th, 2016 at 6:26 am

    If I’m only making smoothie for myself and don’t like saving the left overs, do I just make it with half the ingredients to serve 1 instead of 2?

  4. SGS Rawkstar

    January 4th, 2016 at 9:51 am

    Hi Joana,

    Yes! If you only want one serving, simply halve our recipes. I do every day when blendin’ with my NutriBullet!

    Cheers 🙂

  5. Deb

    January 4th, 2016 at 7:06 am

    Where is the calorie content and sugar content of these smoothies?

  6. SGS Rawkstar

    January 4th, 2016 at 9:50 am

    Hi Deb,

    Thanks for reaching out. 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.

  7. April

    January 4th, 2016 at 11:09 am

    Hi, Im trying your juicing 30 day and I have one concern you say eat your regular food but these juices have alot of natural sugar the bananas are full of sugar I’m concerned about processing that much sugar I know its natural but its still sugar. If you put pineapple banana and strawberries the sugar content must be through the roof … Hoping you can clear this up for me thanks …

  8. SGS Rawkstar

    January 4th, 2016 at 11:51 am

    Hi April,

    Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂



  9. Polly

    January 4th, 2016 at 5:15 pm

    Do you have a smooth that may lower cholesterol? Also after “work out smooth” and exercise ,do you still need breakfast?

  10. SGS Rawkstar

    January 5th, 2016 at 11:12 am

    Hi Polly,

    Thanks for reaching out. Looking to help lower your cholesterol? Since we are not doctors or nutritionists, we suggest that any member of our community with health concerns to speak to their healthcare provider. Some ingredients you can add to your next smoothie to naturally lower your cholesterol are oats, flaxseed + apples! Hope this helps point you in the correct direction!

  11. Tammy

    January 5th, 2016 at 5:41 am

    Good morning. I am a double organ transplant patient. Post 2 1/2 years!!! I can not have grapefruit or promengrate. Is there any other fruit I can sub for these? Very excited about starting the 30 day challenge!!!

  12. SGS Rawkstar

    January 5th, 2016 at 11:14 am

    Hi Tammy,

    Thanks for reaching out! Looking for substitutes, we’ve got you covered! Substitute any citrus you enjoy in place of grapefruit, orange is especially perfect! Pineapple + strawberries make a great substitute for pomegranate!

    Hope this helps!

  13. Sandy

    January 6th, 2016 at 5:28 pm

    I just found out that I’m diabetic. I’m new with my diagnosis and was wondering which smoothies do you highly recommend. My concern is the intake of fruits.

  14. SGS Rawkstar

    January 7th, 2016 at 4:44 am

    Hi Sandy,

    Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies and the natural sugars are okay for their eating plan. Here is a link to our favorite low sugar fruits.


    Hope that helps.

  15. Natalie

    January 18th, 2016 at 4:58 pm

    Does anyone have recommendations for substitutes for coconut oil or coconut water that is in some recipes?

  16. SGS Rawkstar

    January 25th, 2016 at 6:46 pm

    Hi Natalie,

    Looking for substitutes? We’ve got you covered! We love coconut oil because it fuels your body with healthy fats. Some great substitutes are flaxseed oil, chia seeds, avocado, and almond butter. Learn more about our favorite healthy fat options here…


    We love switching up our liquid base options! Water is a great substitute for coconut water. Learn more about our favorite options here…


    Hope this helps! 🙂

  17. Kelly

    January 25th, 2016 at 11:16 am

    I love smoothies but you know how some are not very healthy well I love yours thank bye

  18. SGS Rawkstar

    January 25th, 2016 at 6:47 pm

    Hi Kelly,

    We’re all about making healthy living, easy, delicious, + simple! Thanks for blendin’ with us! 🙂

  19. valeska

    January 28th, 2016 at 7:22 pm

    Im looking for a protein packed pre workout smoothie. Do you recomend a specific recipe? Im also looking for a great post workout smoothie. Is there one that you can recomend for that as well?

  20. SGS Rawkstar

    January 29th, 2016 at 7:20 am

    Hi Valeska,

    We love our Pre-Workout Green Smoothie! Looking for even more protein to help fuel your workout? Check out our favorite plant-based protein options here…


    And check out our Post-Workout Green Smoothie here…


    Hope this helps! 🙂

  21. michael

    February 1st, 2016 at 10:27 pm

    Hi just wondering if there are any fruitless preworkout smoothies thx

  22. SGS Rawkstar

    February 2nd, 2016 at 4:29 am

    Hi Michael,

    Thanks for reaching out. We don’t currently have a fruitless pre-workout smoothie. Looking for some extra veggie love? Check out our veggie cocktail recipe here…


  23. Nina

    February 7th, 2016 at 8:55 pm

    Hi! Thanks for the recipe. Will be trying this out.

    I noticed that i always get a migraine after an early morning workout, and I found out that i need to eat properly prior (I used to take just a piece of fruit and some whey protein). Would you recommend this smoothie alone or should i take something else with it to avoid a migraine?


  24. SGS Rawkstar

    February 8th, 2016 at 7:35 am

    Hi Nina,

    Thanks for reaching out! Migraines are never fun, especially when you’re taking the right steps and getting your workout in first thing in the morning. We hope this recipe is the right choice for you + your body. The combination of protein, carbs, + healthy fats should keep your body fueled and your migraines at bay. Still experiencing headaches? We suggest reaching out to your doctor.

    Cheers 🙂

  25. FJB

    February 8th, 2016 at 12:39 pm

    I really don’t like bananas. What would you recommend as a substitute?

  26. SGS Rawkstar

    February 8th, 2016 at 1:58 pm

    Hi FJB,

    Not a fan of bananas? No worries! We’ve got you covered! Some great substitutes are mango, papaya, pear, unsweetened applesauce, nut butters, chia seeds, fresh dates, and avocado (won’t add sweetness, but definitely the creaminess we love). Learn more about our favorite banana free recipes here…


  27. Christy

    February 15th, 2016 at 7:15 pm

    Hi! I’m really excited to incorporate the pre-workout smoothie into my routine. The only drawback is the almond milk. I just cannot do anything almond. I didn’t see any substitution recommended in the comments. Do you have any recommendations? Could I just use 1% milk?


  28. SGS Rawkstar

    February 16th, 2016 at 7:09 am

    Hi Christy,

    Thanks for reaching out! You can definitely add 1% milk in place of almond milk in our recipe. Personally we avoid adding dairy to our green smoothies. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But it’s definitely a personal decision and all about deciding what’s best for you + your body!

    If you want to stay plant-based, a great substitute for almond milk is hemp milk!


  29. Karen

    February 25th, 2016 at 12:04 pm

    Hi – how long before a workout should you drink this? I had yesterday but was perhaps a little too close to hardcore spin class!

  30. SGS Rawkstar

    February 26th, 2016 at 8:05 am

    Hi Karen,

    Between an hour to a half hour is a great time! But listen to your body and adjust based on how you’re feeling during your workout!

    Cheers 🙂

  31. Darra

    February 25th, 2016 at 5:55 pm

    Hi, I have a 11 year old who is starting to refuse breakfast in the mornings before school.
    I am wondering if this pre-workout smoothie would be a suitable alternative? And if you have other smoothie suggestions that would be OK for him to have instead of breakfast.
    Also we are not keen on coconut oil. Could I just leave this out?

  32. SGS Rawkstar

    February 26th, 2016 at 8:08 am

    Hi Darra,

    Thanks for reaching out! Looking for a healthy breakfast substitute, then green smoothies are a great choice! We simply suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…


    Also, green smoothies are great for adult bodies! But all of that added fiber can shock little ones’ systems, so we suggest starting small. An 8oz snack size serving is a great place to start!

    Cheers 🙂

  33. Leroy

    March 5th, 2016 at 8:20 am

    Hi SGS,

    I found you guys on instagram and started following you guys a few months ago…glad I did. I really like this recipe. Now I know you helped someone before about wanting to sub out the almond milk for 1% milk. Can I use water instead of milk?

  34. SGS Rawkstar

    March 6th, 2016 at 5:41 pm

    Hi Leroy,

    Thanks for reaching out! You can defintely substitute water for almond milk in this recipe, we love switching up our liquid bases! Learn more about our favorites here…


  35. Nikki

    March 6th, 2016 at 10:04 am

    HI, I just tried this oh God it was so good, I did not use any coconut oil,thanks for your amazing site.

  36. SGS Rawkstar

    March 6th, 2016 at 5:42 pm

    Hi Nikki,

    YAY! We love hearing that you enjoyed our Perfect Pre-Workout Green Smoothie recipe! No coconut oil? You can always try swapping in a different healthy fat. Here are a few of our favorites…



  37. Christy

    March 19th, 2016 at 8:53 am

    Can you store the other serving in the fridge or freezer for the next day?

  38. SGS Rawkstar

    March 21st, 2016 at 11:58 am

    Hi Christy,

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

    You can also freeze your pre-blended green smoothie for up to two months. We suggest thawing your smoothie in the refrigerator overnight when you’re ready to enjoy.

    Notice any separation? No worries! That’s completely natural because our recipes are free of any yucky additives or preservatives. So give your smoothie a quick shake before enjoying!

    Cheers 🙂

  39. alana

    March 30th, 2016 at 12:07 am

    hi, love this smoothie idea i just wanted to know how often can you have this drink?

  40. SGS Rawkstar

    March 31st, 2016 at 12:30 am

    Hi Alana!

    We typically like to drink at least one serving of green smoothie (2 cups or 16oz) every day. If you really like this recipe, you can absolutely enjoy it on a regular basis! However, I would personally swap out the fruits and leafy greens for other varieties on a weekly basis to make sure your body is getting a good mix of nutrients :).


    -Rawkstar Tessa

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