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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. Savannah

    April 3rd, 2016 at 6:16 am

    So the recipie says I have to put bananas in but I cant eat them. Is there a substitute I could use or can I just leave them out?

  2. SGS Rawkstar

    April 3rd, 2016 at 8:13 pm

    Hi Savannah,

    Are bananas + your body not friends? No worries! We’ve got you covered! Some great substitutes are mango, papaya, pears, chia seeds, unsweetened applesauce, fresh dates, nut butters, chia seeds, + avocado (won’t add sweetness, but the creaminess we love).

    Learn more here…


  3. Gemz

    April 10th, 2016 at 8:17 am


    I found you on Pinterest and just love your smoothie recipes! I made this one first thing and it was very good. I am going to make up packages of the ingredients (except liquid) and freeze for easy prep. Thanks again!

  4. SGS Rawkstar

    April 11th, 2016 at 8:29 am

    Hi Gemz,

    YAY! We’re so excited you found us on Pinterest! If you haven’t already, check out our smoothie prep tips here…


  5. Lisa

    April 12th, 2016 at 6:23 am

    Hi Guys,
    I’m a big fan of juicing and smoothies although I don’t consistently do it. Boohoo me. Anyway, was wondering if I could substitute the spinach with super greens powder (all organic Thrive stuff) – it’s just way easier and therefore more likely to get made. Also, what’s your take on wheatgrass – can I add that too or is that very passe?

  6. SGS Rawkstar

    April 12th, 2016 at 7:39 am

    Hi Lisa,

    Thanks for reaching out! We’re so excited to have you blending with us. We’re all about fresh leafy greens…but if you love super green powder then go for it! It’s all about finding what works for you + your body!

    Looking to blend wheatgrass! Why not? It’s a rawkin’ source of chlorophyll!


  7. Emily

    April 14th, 2016 at 2:05 pm

    Hi! Are there any substitutions that would work well for apples in smoothies? I’m allergic and can’t eat them. 🙁

  8. SGS Rawkstar

    April 15th, 2016 at 6:54 am

    Hi Emily,

    We’ve got you covered! The perfect apple substitute is pears! Need more substitution inspiration? Check out our Rawkstar Substitution Guide…


  9. Chastity

    April 30th, 2016 at 6:54 am

    I love your website!! It’d be awesome if you could add a print button to your recipes

  10. SGS Rawkstar

    May 2nd, 2016 at 8:46 am

    Hi Chastity,

    Thank you so much for reaching out. Looking to make printing easier? Check out our PDF friendly recipe cards available in our shop!


  11. Kate Elise

    May 4th, 2016 at 8:11 pm

    Hey. I am getting back into the healthy stuff and trying to lose weight before summer. I am just wondering if I could use something other then spinach? I would have to go out of my way to get that, but I want to make this a quick pre-workout drink. Maybe I could use something else.

    Just asking, thanks KE

  12. SGS Rawkstar

    May 5th, 2016 at 6:32 am

    Hi Kate,

    We’re so excited to have you blendin’ with us and to be a part of your health + wellness goals. No spinach? No worries! We love switching up our leafy greens. Reach for greens that are easily available or local to your area! Learn more about our favorites here…


  13. Kim

    May 11th, 2016 at 10:27 am

    When you use coconut oil in the smoothies, should it be solid or liquid form?
    loving the smoothies!

  14. SGS Rawkstar

    May 11th, 2016 at 12:17 pm

    Hi Kim,

    Great question! You can add coconut oil to your green smoothie in both liquid + solid form. But if you’re looking to avoid any chance of chunks caused by the cold temperature of your green smoothie we suggest melting your coconut oil (not hot, just melted). Then once you’ve blended your entire smoothie, set your blender to its slowest speed and slowly pour in your coconut oil. This will ensure the oil fully incorporates into your smoothie.

    Hope this helps!

  15. Sarah

    May 17th, 2016 at 5:16 am

    Might sound like a silly question but do you need to peel fruits like apples or peaches before you put them in the smoothies?

  16. SGS Rawkstar

    May 17th, 2016 at 11:35 am

    Hi Sarah,

    Not a silly question at all! We love adding our favorite fruit peels to green smoothies, apple + peaches are both great options! They’re packed with fiber and additional nutrients!


  17. Rebecca

    May 22nd, 2016 at 6:57 am

    Hello! How much protein, carbohydrates etc.. does this smoothie contain?

    thank you

  18. SGS Rawkstar

    May 23rd, 2016 at 7:19 am

    Hi Rebecca,

    Looking for specific nutritional information? Three great resources are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

    Hope this helps!

  19. Amilia

    May 29th, 2016 at 9:36 am

    Hi, I love making your smoothies! Just a question about how much time I should leave between drinking this pre workout smoothie to when I workout?

  20. SGS Rawkstar

    May 30th, 2016 at 6:24 pm

    Hi Amilia,

    Leaving a minimum of 30 minutes between enjoying your pre-workout green smoothie + beginning your workout will allow this recipe to help fuel your body!


  21. Alvin

    June 8th, 2016 at 8:59 am

    Should I drink the whole thing after I make it?

  22. SGS Rawkstar

    June 8th, 2016 at 11:14 am

    Hi Alvin!

    This recipe serves two, so if you’re blendin’ solo, feel free to halve the recipe or store the second serving in the fridge in an airtight container for up to two days. I personally like to drink the second serving as a post-workout snack!

    Cheers :).

  23. Darcie Slavin

    June 13th, 2016 at 4:29 am

    Hi, I run and moderate a WFPB facebook group. I love your site, your communities, have followed your reset programs. I would just like to know what your position and take is on not mixing fruits and veggies together. I have never had an issue with this, however we have had several comments by members saying fruits and veggies should never be mixed, blended or eaten together. I am very interested to have your comments. Thank you so very much for taking the time

  24. SGS Rawkstar

    June 13th, 2016 at 1:59 pm

    Hi Darcie!

    Thanks so much for reaching out! We are not professional nutritionists, but much of the research we have done suggests that blending and eating fruits + veggies together is totally fine :). We’ve seen such great changes in our own lives (and our community members’ lives!) by including green smoothies in our diets, but we always encourage our community members to do what they feel is best for them personally :).

  25. Beastess

    June 25th, 2016 at 3:56 pm

    I loved your article, I like looking up recipes for smoothies, but I have an inhibition about consuming greens on the scale that you have recommended. Leafy vegetables contain calcium oxalate and consuming 2 cups on a daily basis puts one at risk of developing kidney stones. Should people not be advised to consume greens with discretion?

  26. SGS Rawkstar

    June 27th, 2016 at 11:26 am

    Hi Beastess!

    Thanks for reaching out! We like to rotate our greens to help prevent any alkaloid build-up :). Here’s a blog post that may be helpful!


    With that being said, we are not health care professionals, and always recommend speaking with your doctor to determine if green smoothies are a good choice for you at this time. Everybody is so different :).

  27. Linda

    August 25th, 2016 at 11:30 am

    I am enjoying your book & I have a smoothie almost every day.
    How do I figure out the nutritional value of each smoothie?
    Totally into starting out my smoothie with spinach & kale…is it okay to drink these ingredients every day? One of my favs is
    2 cups spinach & kale, 3 cups fruit (mix up what I use – including adding an avocado) and 2 cups unsweetened almond milk…yummy!

  28. SGS Rawkstar

    August 25th, 2016 at 11:57 am

    Hi Linda,

    YAY! We’re so excited to have you blendin’ with us!

    We personally don’t count calories or focus on the numbers too much, 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 this information. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

    We love kale and spinach! But it is important to rotate your greens. Learn more about our favorite varieties and the importance of rotation here…


    Hope this helps!

  29. Jackie

    August 28th, 2016 at 6:34 pm

    When you say serves 2…how many ounces do you mean?

  30. SGS Rawkstar

    August 29th, 2016 at 12:01 pm

    Hi Jackie,

    Each serving is 16oz, so you’ll find that each of our recipes make approximately 32oz.

    Hope this helps!

  31. Liz Swan

    September 11th, 2016 at 8:39 am

    Yummers 😀

  32. SGS Rawkstar

    September 12th, 2016 at 8:13 pm


  33. Sonja

    October 13th, 2016 at 10:39 am

    What is your allergic to Coconut what else could you use instead?

  34. Angela

    October 13th, 2016 at 11:11 am

    Please. I need to know as well. Thanks

  35. SGS Rawkstar

    October 13th, 2016 at 5:47 pm

    Hi Sonja + Angela,

    Allergic to coconut? No worries! Swap in another healthy fat you enjoy. Learn more about our favorites here…


  36. Taylor Robinson

    December 22nd, 2016 at 2:03 pm

    Hello, if I’m exercising first thing in the morning. Is it too much to have a pre-workout smoothie and a post- workout smoothie in one day?

  37. SGS Rawkstar

    December 26th, 2016 at 7:45 pm

    Hi Taylor,

    Definitely not! It all depends on your workout level + how much fuel + recovery your body needs.

  38. Mary

    January 11th, 2017 at 5:43 pm


    This smoothie seems delisious. But I’m allergic to apple. Can I exchange it with something else? Any suggestion?

  39. SGS Rawkstar

    January 12th, 2017 at 7:19 am

    Hi Mary,

    Pears are a great substitute for apple! Need more substitution ideas? Check out our Rawkstar Substitution Guide here…


  40. Maggie

    February 13th, 2017 at 10:48 pm

    I do a 40 minute Zumba video and 20 minutes of walking following that. Will this smoothie be too heavy and any suggestions on what to have post workout?

    Thanks so much

  41. Maggie

    February 13th, 2017 at 11:03 pm

    I also don’t have coconut oil Anything I can substitute it for?

  42. SGS Rawkstar

    February 15th, 2017 at 4:50 am

    Hi Maggie,

    I love zumba!! I have no rhythm, but I still love it. And this recipe is a great choice pre-workout. Don’t have coconut oil on hand? No worries, swap in another healthy fat that you do. Some great options are flaxseed oil, avocado, or almond butter.

    Learn more about our favorite healthy fats here…


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