Pre workout energy boosting green smoothie with banana and protein

Perfect Pre Workout Smoothie

8.27.2020

Fuel your body while you get that heart rate up with this nutrient-rich pre-workout smoothie.

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To fuel your body while you get that heart rate up, we suggest a nutrient-rich pre workout smoothie. This recipe is packed with healthy fats and carbs to energize you. Bonus: this pre-workout shake tastes really good.

Drinking a daily green smoothie isn’t a diet—it’s a lifestyle. It’s about taking care of your body and saying yes to plants… every single day. In addition to fueling your body with tasty plant-based smoothies, it’s important to exercise daily. Walking, hiking, bootcamp, chasing kids and biking are all great options.

Peaches, bananas and coconut oil are special ingredients in a pre workout smoothie

Ingredients in Pre Workout Shake

As an endurance runner, I don’t want super quick energy, I want constant, long lasting energy that doesn’t take much work for my body to break down. The combination of greens and fruit delivers the nutrients you need to keep you fueled for a long run or a big workout.

  • spinach
  • coconut water
  • pineapple
  • peaches
  • banana
  • coconut oil  

This is one of my favorite combinations. Yet you can boost your favorite smoothies with any of the ingredients below to help fuel your workout.

5 ingredients in a pre workout shake are oats, bananas, nut butter, apples and coconut oil.

Pre-Workout Smoothie Ingredients

Before your workout, stock up on healthy fats with a moderate amount of carbs and protein. You can add any of these to a pre-workout smoothie to boost the health benefits. Here’s six foods that are perfect to eat before you get your sweat on:

Bananas

We love bananas as a pre-workout food for so many reasons! Bananas are packed with tryptophan, which your body converts to serotonin. Serotonin is a chemical the body creates that sends us happy vibes. Throw in the fact that bananas are loaded with carbohydrates that help energize your body, and you can see why we put bananas at the top of our list.

Pre workout smoothie poured into a mason jar with a paper straw

Oats are a great pre-workout smoothie boost

Oats make this list for one simple fact: they take a long time to digest. This means that they provide long-lasting energy during your workout! Oats also help maintain stable blood sugar during your workout, which is always a good thing. You can add dry oats, soaked oats or even cooked oats to your smoothie. We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any pre-workout smoothie recipe.

Apples

Apples contain a powerful antioxidant called quercetin. Quercetin’s main role in the body is to deliver more oxygen to the lungs. When you get more oxygen to your lungs during a workout, you have more endurance. This makes it so much easier to get through that hour-long spin class!

Shoes, phone and green smoothie ready for a workout

Coconut Oil

If you’re exercising for weight loss, then coconut oil will be an important ingredient for you in a pre-workout smoothie. The fatty acids in this superfood fight body fat by converting into energy that boosts your metabolism (as opposed to saturated fats that add body fat). Add coconut oil to your smoothie before you workout to help you maintain energy throughout your entire routine, while also fighting that body fat like crazy.

Nut Butters add protein to a pre workout shake

Nut butters are quick and easy… just grab a spoonful and you’re on your way. But the best reason to eat nut butter before a workout is because it’s loaded with healthy fats and fiber, which keep you feeling full and energetic throughout your entire workout. There are many kinds of nut butters to choose from, but our favorite is almond butter. Add 1-2 tbs to your pre-workout smoothie.

Plant-Based Protein Powder

Adding a scoop of a clean, plant-based protein powder can quickly boost the protein of your smoothie. Protein Smoothie Boost is our favorite because it is organic AND only has 3 ingredients: Hemp, chia and flax which is the perfect blend of protein and healthy fats.

Pre workout smoothie ingredients blended together
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Perfect Pre-Workout Smoothie

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Category: Smoothies
  • Method: Blending
  • Cuisine: American
  • Diet: Vegan

Description

The best kinds of pre-workout smoothies 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 smoothie you can drink before every workout!


Scale

Ingredients

  • 1 cup fresh spinach
  • 1/2 cup unsweetened coconut water 
  • 1/2 cup water
  • 1/2 cup frozen chopped pineapple 
  • 1/2 cup frozen sliced peaches 
  • 1/2 banana
  • 1 tablespoon room temperature coconut oil

Instructions

  1. Blend the spinach, coconut water and water until smooth. 
  2. Add the pineapple, peaches, banana and coconut oil, and blend again. 

Notes

*Use frozen fruit to make smoothie cold.

Keywords: pre-workout smoothie, pre workout shake

3 More Pre-Workout Smoothie Recipes

Looking for more great pre-workout smoothies? We have tons of them on the blog because I love fitness and finding recipes that enhance my workout. You can access all of our fitness food recipes here. Or if you want 3 solid recommendations, check out these ones:

Try our Energizing Pre-Workout Green Smoothie, Vanilla Protein Shake or Berry Protein Smoothie.

COMMENTS
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  1. Brittany says:

    I tried this yesterday prior to my workout. It turned out pretty yummy and I had a good run

  2. Maggie says:

    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

    • SGS Rawkstar says:

      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…

      https://simplegreensmoothies.com/recipes/post-workout-smoothie

  3. Maggie says:

    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

  4. Mary says:

    Hi,

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

  5. Taylor Robinson says:

    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?

    • SGS Rawkstar says:

      Hi Taylor,

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

  6. Sonja says:

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

  7. Jackie says:

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

    • SGS Rawkstar says:

      Hi Jackie,

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

      Hope this helps!

  8. Linda says:

    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!

    • SGS Rawkstar says:

      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…

      https://simplegreensmoothies.com/plant-based-diet/leafy-greens

      Hope this helps!

  9. Beastess says:

    Hi,
    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?

    • SGS Rawkstar says:

      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!

      https://simplegreensmoothies.com/plant-based-diet/leafy-greens

      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 :).

  10. 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

    • SGS Rawkstar says:

      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 :).

  11. Alvin says:

    Should I drink the whole thing after I make it?

    • SGS Rawkstar says:

      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 :).

  12. Amilia says:

    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?
    Thanks
    Amilia

    • SGS Rawkstar says:

      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!

      Cheers!

  13. Rebecca says:

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

    thank you

    • SGS Rawkstar says:

      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!

  14. Sarah says:

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

    • SGS Rawkstar says:

      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!

      Cheers!

  15. Kim says:

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

    • SGS Rawkstar says:

      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!

  16. Kate Elise says:

    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

  17. Chastity says:

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

  18. Emily says:

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

  19. Lisa says:

    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?
    Thanks,
    Lisa

    • SGS Rawkstar says:

      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!

      Cheers!

  20. Gemz says:

    Hello

    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!

  21. Savannah says:

    Hi!
    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?
    Thanks!
    Savannah

  22. alana says:

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

    • SGS Rawkstar says:

      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 :).

      Cheers!

      -Rawkstar Tessa

  23. Christy says:

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

    • SGS Rawkstar says:

      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 🙂

  24. Nikki says:

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

  25. Leroy says:

    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?

  26. Darra says:

    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?

    • SGS Rawkstar says:

      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…

      https://simplegreensmoothies.com/recipes/meal-replacement-smoothie

      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 🙂

  27. Karen says:

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

    • SGS Rawkstar says:

      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 🙂

  28. Christy says:

    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?

    Thanks!

  29. FJB says:

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

  30. Nina says:

    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?

    Thanks!

    • SGS Rawkstar says:

      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 🙂

  31. michael says:

    Hi just wondering if there are any fruitless preworkout smoothies thx

  32. valeska says:

    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?

  33. Natalie says:

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

  34. Sandy says:

    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.

  35. Tammy says:

    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!!!
    Thanks
    Tammy

    • SGS Rawkstar says:

      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!

  36. Polly says:

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

    • SGS Rawkstar says:

      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!

  37. April says:

    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 …

  38. Deb says:

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

    • SGS Rawkstar says:

      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.

  39. Joana says:

    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?

    • SGS Rawkstar says:

      Hi Joana,

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

      Cheers 🙂

  40. Dana says:

    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?

    • SGS Rawkstar says:

      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!

  41. Chris says:

    Hi, but of a silly question, but do you know how many calories are in this? As I track all my food/drinks. Thanks.

    • SGS Rawkstar says:

      Hi Chris,

      Not a silly question at all! 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.

      Cheers 🙂

    • Natasha says:

      Plug all the gradients into the “lose it” app and it will tell you! Or any calorie counting app!

  42. Kisha says:

    I have not tried rolled oats yet, but I do have quaker oats (dry oatmeal) can I substitute that for the rolled oats? if so, have anyone ever tried using the quaker oats before?

    Thank you, Kisha

    • SGS Rawkstar says:

      Hi Kisha,

      Of course! Most Quaker Oats are actually rolled, but even if you’re reaching for another type of oat – all will provide your body with a great protein boost. Just don’t reach for the pre-packed versions packed with sugar + additives.

      Cheers 🙂

  43. Heather says:

    Hi! How many servings does this recipe come out to?

  44. Aces says:

    Can I substitute the rolled oats for protein powder? Or add in protein powder as well?

  45. Stella says:

    I make smoothies like this all the time. I usually take oats (and flaxseeds) and grind them into a powder. Then, I add the other ingredients and blend it all together. Turning the oats into powder makes all the difference in the world. I have a Nutri-Bullet and just switch blades, but I imagine one could use any grinder that’s available.

    • SGS Rawkstar says:

      Hi Stella,

      Thank you so much for reaching out! Grinding your oats + flaxseed is a great way to remove any grit, leaving you with a smooth consistency! Thank you so much for sharing the great tip!

      Cheers 🙂

    • Judy says:

      Hi;
      I’ve used my electric coffee grinder more these days for grinding flaxseed for drinks than I have for coffee. I haven’t tried the oats in it yet; sounds like a good idea to grind those first too. 🙂

  46. Silvia says:

    Regarding rolled oats, are we using raw oats? Or do we soak or cook them first?

    • SGS Rawkstar says:

      Hi Silvia,

      It’s all up to your preference! Raw oats are quick + easy to use, but will make your smoothie a little gritty. Soaking your oats or cooking them prior to blending will help create a better consistency, but takes a little bit of prep.

      We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.

      Cheers 🙂

      • Jasmine says:

        Just curious, I just learned about rolled oats, however, I have a huge container of old fashion oats, will this work? I dislike to be wasteful.. lol.. or do you recommend any type of soaking prior to blending?

      • SGS Rawkstar says:

        Hi Jasmine,

        Old fashioned oats are a great alternative to rolled oats! Because they’re less broken down, your smoothie may be a little extra gritty. To overcome the grittiness soaking prior to blending is a great option!

        Cheers 🙂

  47. Dando says:

    What an amazing site this is. Well worth it a lifestyle choice that is so easy there’s no choice xx
    Aldi are selling a bullet style blender £19 🙂

  48. Dani M says:

    I was out of regular almond milk so I had to use chocolate. It added a bit of sugar but holy, it was tasty 😀

    Thanks so much for the recipe!!

  49. Sadie B. says:

    Hi; I don’t have a juicer or vita-mix, only a standard kitchen blender. Can I make green smoothies with that? I am mostly interested in vegetable smoothies, not fruit; things like spinach & kale. If I do need other equipment besides a standard kitchen blender, what would that be? Thanks for your help and guidance with this.

    • SGS Rawkstar says:

      Hi Sadie,

      A standard kitchen blender is PERFECT for making green smoothies. Here are a few of our favorite tips for making the perfect green smoothie, with any blender…

      1. Avoid leafy chunks by blending your leafy greens and liquid base first. Then add your remaining ingredients and blend again.

      2. Defrost your big frozen fruits in the fridge the night before (like mangoes and strawberries).

      3. Look for the “blender vortex” to know you have enough liquid inside. Add a little more liquid to your blender if the motor seems stuck (water, your favorite nut milk, etc).

      Cheers 🙂

    • lrileybrown says:

      Maybe if you cut everything super small. But if you have about $40 to spend I can recommend a great blender you can email me [email protected] and I can send you a pic of it

      • SGS Rawkstar says:

        Hi Irileybrown,

        Thanks for offering your support! You’re one of the reasons we love our SGS tribe!

        Here are a few of our favorite blenders for green smoothies…

        Cheers 🙂

  50. Maria says:

    Hi, My trainer has recommended me having these during the day. To save me taking the blender into work, I was going to make it the night before. Do you know if everything separates? Or okay to make earlier on?

    Thanks

    • Sasha says:

      I have never made this exact smoothie, but I have made tons of others. I almost always make mine the night before and store it in a blender cup. Then, I just shake and sip. So tasty!

    • SGS Rawkstar says:

      Hi Maria,

      Great question! Our green smoothies will keep in the fridge for up to two days. We suggest storing your green smoothie in an airtight container, and adding a small amount of lemon juice to help preserve their green goodness! Separation is natural, so give you smoothie a quick shake before enjoying!

  51. Renee says:

    Can I use spinach and kale

  52. Irene says:

    Awesome idea! Will try tomorrow before training 🙂

  53. Renee says:

    I just made it..awesome. I only added a packet of truvia for added sweetness for my daughter. We both love it.

  54. Mb says:

    I made this about 1.5 hours before my boot camp class. I had missed the pervious 2 classes so wasn’t sure I would make it through the class, but this smoothie gave me energy and no burping up! LOL, but when doing ab work or jumping jacks or whatever, that can be an issue. Recommended this website to my co-exercisees!

    • SGS Rawkstar says:

      Hi Mb,

      Thank you so much for reaching out! We love hearing our recipe gave you the energy to get through your workout! Rawk on!

  55. Chiun Nien says:

    Hi can i use low fat milk as substitute for Almond milk?

    • SGS Rawkstar says:

      Hi Chiun,

      Of course! We personally avoid dairy for our family, but feel free to swap in low-fat milk in place of almond milk in this recipe. It’s all about finding what works for you!

  56. Amora says:

    If I don’t have an apple what can I use in its place for this recipe?

    • SGS Rawkstar says:

      Hi Amora,

      Don’t have an apple on hand, no worries! Try swapping in any variety pear, red grapes, black grapes, cherries, blackberries, blueberries into this recipe!

      Cheers 🙂

  57. Kenny says:

    What can I use to replace coconut oil?

  58. Elizabeth says:

    I was wondering can if the almond milk with water

  59. Shannon says:

    How much should I drink before my workout

    • SGS Rawkstar says:

      Hi Shannon,

      We suggest enjoying one (16 oz) serving prior to your workout, + enjoy your smoothie at least 30 minutes before hitting the pavement or weights.

      Cheers 🙂

  60. Megan says:

    Can green tea somehow be substituted for almond milk? or incorporated in some way?

  61. Mike says:

    Just wondering what your opinion is on actual pre workout supplements? I’ve been taking c4 from cellucor and i’ve been a mad man in the gym

    • SGS Rawkstar says:

      Hi Mike,

      Thanks for reaching out! We prefer to supplement our diet with specific herbs, leafy greens, + fruits to meet our personal nutritional needs. What benefits are you looking to gain from C4? We’ll be happy to help you to identify what natural smoothie boosters can help you meet your needs.

      Cheers 🙂

  62. christine says:

    I’m allergic to apples. What could I use instead that would compliment this recipe. I’m also allergic to peaches, pears, plums, cherries & kiwi 🙁

    • SGS Rawkstar says:

      Hi Christine,

      Thanks for reaching out! Allergic to apples, no problem! Any variety of grapes, blackberries, blueberries all make a great replacement in this recipe!

      Cheers 🙂

  63. Brenda says:

    What other pre-workout smoothies do you recommend? I tried this one and I didn’t like it 🙁 maybe it was the apple and banana combo? Any substitutions you recommend? Thanks. I do love the post-work smoothie though!

  64. Kris says:

    Would love to try this recipe, but could I use just regular low fat fortified lactate milk? Or would that taste terrible? Any experience with that?

    • SGS Rawkstar says:

      Hi Kris,

      Thanks for reaching out! We personally don’t use dairy products in our smoothies, as we’ve talked with a lot of nutritionists who have told us that milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. We just avoid milk for our family (and opt for almond milk).

      It’s definitely a personal choice, and you just have to decide what works best for you and your family. 🙂

      Happy blendin’!

  65. Kylie says:

    would quinoa flakes be a suitable GF replacement for oats?

    • SGS Rawkstar says:

      Hi Kylie,

      Great question! You can most definitely use quinoa flakes as a replacement for oats! Feel free to make any other substitutions as needed! 🙂

  66. Maria says:

    Hi, I would like to know when is the best time to drink the juice, sould I wait like half an hour to exercise or can I drink it immediately before exercise?

    • SGS Rawkstar says:

      Hi Maria,

      We suggest enjoying your Pre-Workout Green Smoothie 30 minutes prior to beginning your exercise!

  67. Brandon says:

    Tried my first green smoothie today and it tasted great and filled me up for several hours. My concern is the lack of protein…anyone boosting theirs with protein?

  68. Abigail says:

    I’ve read it’s good to soak your oats before using (didn’t think of that!) and was curious if you do that?

    • SGS Rawkstar says:

      Hi Abigail,

      We love using cooked, raw, + soaked oats! All will keep you full longer, help maintain stable blood sugar, + help lower cholesterol. Soaking the oats does help aid digestion!

  69. Nancy says:

    How many calories are in the pre-workout green smoothie recipe?

    • SGS Rawkstar says:

      Hi Nancy,

      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.

  70. Leana says:

    Hello I see this smoothie and others serve 2. Is it not recommended for one person to drink it all at once? I tried theeal replacement yesterday and drank the whole thing and I have made this pre workout smoothie this morning before Bikram Yoga. Just curious how much is too much for 1. Thanks!

    • SGS Rawkstar says:

      Hi Leana,

      All of our recipes make 32 oz, or two servings! We suggest enjoying a 16 oz serving at one sitting! Enjoying all 32 oz might be tough on your system, as you’re introducing a lot of fiber all at once. You can always have the other serving later in the day, save it for tomorrow’s smoothie, or even better…share it with a friend!

      Cheers 🙂

  71. Susan says:

    Delicious! Looking forward to trying many of your smoothies!!! Thank you for sharing!

  72. Joan McGowan says:

    Can you give me an approximate calorie count?

    • SGS Rawkstar says:

      Hi Joan,

      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.

  73. Lucy says:

    I’m 32 weeks pregnant and still working out with my trainer-I have to say this smoothie is utterly delicious!! great way to get my greens in before lunch! xx

  74. Lauren says:

    Can you give me a breakdown of this smoothie? I wanna replace something’s every now and then so my boyfriend and I don’t get worn out on this 1 recipe. Thank you!

    • SGS Rawkstar says:

      Hi Lauren,

      Our recipes are here to inspire you, don’t feel like you need to follow them to a T. Try swapping out spinach for another leafy green, or swap out coconut oil for a different healthy fat to keep your pre-workout smoothie interesting!

      Cheers 🙂

  75. Kimberly says:

    Hi I was wondering if it would be ok to use Kale instead of spinich? Will it taste as good as it goes with the Spinich?

  76. Shawnie says:

    Wow! This was very tasty! My only regret is that I only had frozen bananas. But I’ll be prepared next time – freezing apples this evening!

  77. MariaA says:

    Hi,
    Is it ok to use granola in this pre-workout smoothie? Maybe substitute the oats…

    • SGS Rawkstar says:

      Hi Maria,

      Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.

  78. MariaA says:

    Hi,
    Is it good to use granola in this pre-workout smoothie?

    • SGS Rawkstar says:

      Hi Maria,

      Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.

  79. Fidi says:

    I am on warfrin and vitamin K is not recommended. Would you have any other suggestions?

    • SGS Rawkstar Jessie says:

      Hey Fidi,

      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 are best for you while using warfrin.

  80. Tina says:

    Hi I just curious if these smoothies can be made with water instead of almond milk?

  81. Lisa says:

    Hi,
    I am new to juicing and smoothies and have never been too keen on green veggies. In fact, the thought of eating them makes me go ugh!
    What can I add to the greens to make the taste more tolerable for this newbie?
    Thanks so much! ♥

  82. Dorothy says:

    A lot of the smoothies make 2 or more servings (which I love!) but am curious if it is ok to refrigerate or freeze for later? I’m working on getting my kids to drink with me, but until then…

    • Aria says:

      I find that refrigerating my smoothies makes them taste a little… off afterwards. Just not as delicious. But it depends on the smoothie for that.

      Nutritionally, it’s nothing too much to worry about 🙂 Maybe some air/light sensitive nutrients might break down a bit, but nothing compared to a juice (which must be sipped up asap!)

    • SGS Rawkstar Jessie says:

      Yes, you can store them in the fridge for 2 days or just half the recipe if you prefer a fresh blend. 🙂

  83. Imrana says:

    I have a allergic to coconut oil, Any substitute

  84. jackie says:

    I am have diabetes what are low sugar fruits what can I do.

  85. Rafaela says:

    Hi!

    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

    • SGS Rawkstar Jessie says:

      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. 🙂

    • Jessica says:

      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.

  86. Dorothea says:

    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 🙂

  87. Nakia says:

    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!

    • SGS Rawkstar Jessie says:

      Hi Nakia.

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

  88. betsy says:

    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.

  89. Cathy says:

    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.

  90. Stacy says:

    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.

  91. Stacy says:

    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.

  92. Stacey L. says:

    Hello,
    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

    • SGS Rawkstar Jessie says:

      Hey Stacey!

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

  93. tammy says:

    How many calories?

    • SGS Rawkstar Jessie says:

      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.

  94. Jill says:

    What are rolled oats?

  95. Tatiana says:

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

  96. Lindsay says:

    I absolutely love this smoothie!!!

  97. Alicia says:

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

  98. Ann says:

    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!

  99. Stacey says:

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

    • Alicia says:

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

    • SGS Rawkstar Jessie says:

      Hey Stacey!

      Some great banana substitutes are:

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

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