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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. 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?

  2. 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 🙂

  3. 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?

  4. 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…


  5. 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.

  6. 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…



  7. Christy

    March 19th, 2016 at 8:53 am

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

  8. 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 🙂

  9. 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?

  10. 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

  11. 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?

  12. 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…


  13. 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!

  14. 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…


  15. 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?

  16. 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!


  17. 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. 🙁

  18. 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…


  19. 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

  20. 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!


  21. 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

  22. 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…


  23. 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!

  24. 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!

  25. 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?

  26. 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!


  27. Rebecca

    May 22nd, 2016 at 6:57 am

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

    thank you

  28. 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!

  29. 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?

  30. 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!


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