Perfect Pre-Workout Green Smoothie

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
pre-workout green smoothie

Pre-Workout Green Smoothie

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


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!




  1. Blend spinach and almond milk until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!


*Use frozen fruit to make smoothie cold.

Keywords: pre-workout smoothie

Looking for another great pre-workout green smoothie? Try our Energy-Packed Pre-Workout Green Smoothie recipe.

Tags: ,    /   Categories: Recipes, Smoothies 

By: Jen Hansard | Updated: 2.17.2015 | COMMENTS: 258


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  1. Garry says:

    I’m so confused with serving. The above mentioned ingredients ((1 cup fresh spinach
    1 cup almond milk (unsweetened),1/2 apple,1/2 banana,1/4 cup rolled oats,1/2 tbsp coconut oil,1/2 tsp ground cinnamon)) actually make 16oz as i can see after preparing that which we have to consume entire 16oz before workout. But u said in other comments that it will create 2servings.How?please explain in detail.

    • SGS Rawkstar Jess says:

      Garry, the original recipe has since been changed to yield 1 serving instead of 2. One serving of this smoothie is 16 ounces.

  2. Mariscia says:

    I’m confused because I see where you can scale the recipe but I also see for Scale 1x that it yields 2? Is that two servings? What is the measure for each serving. Getting ready to try this before I workout but I wonder if I’m consuming too many calories. I will also add it to My FitnessPal to get the caloric content. Thanks and I will be checking out your website!!

    • SGS Rawkstar Jess says:

      Hi Mariscia! Sorry about the confusion, let me clear it up for you. 🙂 If you want to just make one 16-ounce serving, you would use 1 cup spinach, 1 cup almond milk, 1/2 apple, 1/2 banana, 2 1/2 Tbsp rolled oats, 1/2 Tbsp coconut oil, and 1/4 tsp ground cinnamon.

      We usually like to make two servings of smoothies at the same time to have one to save for later or to share so that’s why our recipes often say “Yield: 2.” Happy blending!

  3. why says:

    Do we have to add coconut oil? I dont have any lol!!!

    • SGS Rawkstar Jess says:

      If you don’t have coconut oil, that’s alright! But you do want a healthy fat in this smoothie so in place of the coconut oil, add 1/4 to 1/2 an avocado OR 1-2 tbsp. almond butter OR 1-2 tbsp. chia seeds. Happy blending!

  4. STASHAK says:

    Can you use chia seeds in this?

  5. Tabita says:

    I find myself low on energy during workouts and that cuts it shorter. Will try this out

    • SGS Rawkstar Carissa says:

      Hey Tabita,

      I know you will love this recipe! Hopefully it gives you the energy you need to get through your workouts!!

  6. Karla says:

    I am doing a Whole30 program, what can I replace with the oats? Or can I have it without it?

    • Jen Hansard says:

      That’s awesome you’d doing the whole30! How many days are you in? Oh, and you could remove the oats or swap them with hemp hearts or a spoonful of almond butter.

  7. Ruben says:

    Excellent smoothie, not too sweet but good. I’m about to HIIT my morning workout. Thanks.

  8. Stacey Zwiers says:

    Hi there

    How many calories are in this smoothie?


    • SGS Rawkstar Amanda says:

      Hi Stacey,

      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.

  9. Jillian says:

    Hi! What can I replace the almond milk with in this recipe if I’m allergic to almonds? Thanks!

    • SGS Rawkstar Amanda says:

      Hi Jillian,

      Allergic to almonds. I’ve got you covered! Swap in another plant-based milk you love. Oat or hemp milk are both great options!

  10. Randy says:

    ….except, it has been proven that coconut oil is bad for you.

    • SGS Rawkstar Amanda says:

      Hi Randy,

      Did you read that article from the American Heart Association? It definitely scared a lot of people in the health world, and it’s an important read. Curious about the controversy? Check out this article from The Food Babe here…

  11. Margie says:

    I hope I can do this.. I always try to research any idea I have for new weight loss. I am currently at a plateau even tho I’m working with a trainer and my muscle is building. I am almost off my metphormine for my diabetes(one pill to go for 6 more months) and I am trying to find something to help with sustaining my appetite and speeding up my metabolism like the metphormin does. I don’t wanna try anymore pills not to mention I am on blood pressure and heart pills as well as cholesterol( almost off as well). My goal is to reset my health and at my age(50) try and keep up with going to Anytime fitness and energy as well. I’m not a person to completely go smoothies but I come home at 830 at nite most nites so I wanna drink smoothies that late at nite. So YES I am very interested in researching your ideas.

    • SGS Rawkstar Amanda says:

      Hi Margie,

      I’m so happy you reached out + I hope our recipes are the right choice for you + your body. For any member of our community with health concerns, we always suggest reaching out to your physician first. They know you + your body first and will help you decide if our recipes are the right choice for you + your diet needs.

      Have any questions? Reach back out, anytime! 🙂

  12. Margie says:

    Can I use Steele cut oats in place of rolled oats?

    • SGS Rawkstar Amanda says:

      Hi Margie,

      Totally!! You may find them a little grittier than their rolled version, but you can totally use them in this recipe. A way to get over that grit is to cook them + allow them to cool before blending.

  13. Cheryl says:

    Can I use regular milk instead of almond milk?

    • SGS Rawkstar Amanda says:

      Hi Cheryl,

      Of course you can! Personally, our team tries to avoid dairy. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. So that’s why you won’t find it in our recipes. But if you love the way dairy makes you feel, then go for it!

    • Margie says:

      It took me awhile to drink it straight or have it on cereal.. But I put it in my smoothies it really does taste creamier. I use Unsweetened Reg so it taste more like reg milk. I was really surprised after 6 months how my health, energy and blood work became so much better. They also have cashew, coconut and even Chocolate(taste creamier than normal choc milk). After awhile you cant tell the difference

  14. Mark White says:

    Hi Jen
    I recently switched to a plant based whole food way of living and just ordered a Vitamix to help on my journey. I want to thank you for your recipes .. they look delicious and nutritious and I can’t wait to try them. It’s amazing how you can impact a person’s life unaware..keep up the good work.

    • SGS Rawkstar Amanda says:

      Thank you so much for the love, Mark! And I love how you’ve embraced whole foods, your new Vitamix will definitely be an amazing tool for you!

    • Margie says:

      What is vitamix?? Is that a meal replacement protein powder?

      • SGS Rawkstar Amanda says:

        Hi Margie,

        Vitamix is a powerhouse blender! Learn more about our favorite blenders, including Vitamix here…

  15. Frankie says:

    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?

    • SGS Rawkstar Amanda says:

      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!

  16. Harriet Moiser says:

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

    • SGS Rawkstar Amanda says:

      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 and MyFitnessPal. Hope this helps!

  17. fraddy says:

    Great post shared thanx..

  18. Brittany says:

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

  19. 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…

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