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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. Alvin

    June 8th, 2016 at 8:59 am

    Should I drink the whole thing after I make it?

  2. 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 :).

  3. 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

  4. 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 :).

  5. 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?

  6. 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 :).

  7. 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!

  8. 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!

  9. Jackie

    August 28th, 2016 at 6:34 pm

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

  10. 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!

  11. Liz Swan

    September 11th, 2016 at 8:39 am

    Yummers 😀

  12. SGS Rawkstar

    September 12th, 2016 at 8:13 pm


  13. Sonja

    October 13th, 2016 at 10:39 am

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

  14. Angela

    October 13th, 2016 at 11:11 am

    Please. I need to know as well. Thanks

  15. 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…


  16. 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?

  17. 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.

  18. 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?

  19. 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…


  20. 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

  21. Maggie

    February 13th, 2017 at 11:03 pm

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

  22. 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…


  23. 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

  24. 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…


  25. 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

  26. SGS Rawkstar Amanda

    June 27th, 2017 at 9:53 pm

    Rawk on, Brittany!

  27. fraddy

    August 3rd, 2017 at 3:12 am

    Great post shared thanx..

  28. SGS Rawkstar Amanda

    August 3rd, 2017 at 10:34 am

    Thanks for the leafy love, Fraddy!

  29. Harriet Moiser

    January 3rd, 2018 at 3:56 pm

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

  30. 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!

  31. 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?

  32. 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!

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