Green detox smoothie cup and woman lacing running shoes before workout

Pre Workout Smoothie Tips – Supercharge Your Training

At times, it may feel like getting the energy required for an exercise session is harder compared to the training itself. A pre workout smoothie will provide you with the energy you need for your workouts.

If you don’t have any ideas for your smoothie yet or want to know which ingredients will benefit your workout and supercharge your training, we have shared several ideas in this article. It includes the benefits of a pre workout smoothie, some delicious recipes, and everything else you need to know about pre workout smoothies. Let’s jump right in!

What Are the Ingredients You Can Incorporate in a Pre Workout Smoothie?

Here are several ingredients that you can add to your pre workout smoothie for the perfect exercise session.

Coconut Oil

If you’re working out to lose weight, coconut oil is a crucial ingredient in a smoothie. It comprises fatty acids that combat body fat by changing it into energy that enhances your metabolism (unlike saturated fats that increase body fat). To boost your energy levels for a workout, add a tablespoon of coconut oil to your smoothie.


Oats are a crucial ingredient because they take a long time to get digested. It implies that they offer energy for a long time throughout your exercise session. Additionally, oats stabilize blood sugar during training.

You can add two tablespoons of dry oats or ¼ cup of cooked oats to the pre workout smoothie. Also, you can put soaked oats in your smoothie.

Almond Butter

Almonds contain vitamin B and magnesium. They back the body’s muscle functioning and energy. Additionally, they comprise protein. Use only two tablespoons or less to keep your fat intake under control before a workout.

Coffee Protein

If you’re searching for protein and energy, coffee protein is unbeatable. It’s a clean whey protein isolate blended using high-quality Colombian coffee powder. Coffee protein is a handy mixture that’s good to go whenever you want to consume it.

You will definitely love coffee protein powder if you like the taste and flavor of coffee flavor and are keen to meet your daily recommended protein intake for muscle growth.


You can add some fruits to your pre workout smoothie.  Fruits such as mangoes, pineapple, peaches, strawberries, bananas, blueberries, and cherries are rich in fiber, nutrients, and natural sugar. The fiber improves digestion and the bioavailability of nutrients. On the other hand, the sugars give your smoothie a sweet taste and provide glucose for your energy needs during your workout.


If you don’t mind having a green color in your smoothie, add a fistful of kale or spinach. It’s an excellent method of adding more antioxidants to your smoothie.

Pre Workout Supplements

Typically, pre workout supplements are a powder that is added to water to make a shake that you consume before or during your workout for a boost in energy. They are made of ingredients such as amino acids, B vitamins, caffeine, artificial sweeteners, and creatine. You can add a scoop to your ingredients and then blend them for an energizing and refreshing workout smoothie.

In most pre workout supplements, the primary energy-enhancing element is caffeine. Do not take it in excess as it can cause sleep disorders and increased blood pressure.

Recommended Macros for Pre Workout Smoothies

For a pre workout smoothie, a combination of protein and carbohydrates is suggested. Also, fats are beneficial. Starch is the key source of pre-exercise calories. You should take in between 0.25 and 0.4 grams of carbohydrates per pound an hour before a workout based on intensity and duration of training. When it comes to protein, take in between 20 and 30 grams before exercise.

Benefits of the Various Macros in Your Pre Workout Smoothie


  • Maintains and increases the size of your muscles. It’s key to enhancing health, physique composition, and functionality.
  • It lessens muscle damage. If your muscles have minimal damage, you’ll recuperate fast and adapt better to your exercise session
  • Floods your bloodstream with amino acids and, therefore, enhances muscle building


  • Gives you energy during workout and helps you recuperate
  • Enhances your body’s performance
  • Induces insulin release and manages blood sugar levels
  • Releases energy gradually throughout your workout
  • It maintains liver and muscle glycogen. It sends signals to your brain that you’re well-fed and ready for a workout


  • It contains minerals and vitamins essential for a healthy body.
  • Slows digestion, and this preserves the level of insulin and blood glucose.

When Should You Drink a Pre Workout Smoothie?

A smoothie is a perfect light meal that you can have before working out as it’s portable and infinitely customizable. It offers you a boost but won’t make you feel excessively full. For optimum results, sip this pre workout drink half an hour before you begin training.

Alternatively, you can sip half of it before the exercise session and the rest after. Although smoothies help you to stay hydrated, don’t forget to drink a lot of water also.

3 Simple Pre Workout Smoothie Recipes

Here are a few simple pre workout smoothie recipes you can try out at home. You can also use these recipes for post workout smoothies as well.

Avocado-Blueberry Layered Pre Workout Smoothie

In this pre workout smoothie, the avocados provide the brain with an excellent boost and lower cholesterol and offer healthy fats to preserve heart health. The blueberries provide antioxidants, milk, nuts, and yogurt provide high protein content (11 grams for every serving).

Ingredients (For Four People)

Lower Layer

  • 1/4-liter plain yogurt with low fat
  • Three tablespoons honey
  • One fully-grown avocado
  • ½ lime juice

Upper Layer

  • 1/3-cup of milk with low fat
  • 325 ml (1 1/3-cup) chilled or fresh blueberries
  • ¼-liter (one cup) low-fat natural yogurt
  • 60 milliliter (1/4 –cup) almond butter. Alternatively, you can use smooth peanut butter


  • Mix the ingredients of the lower layer
  • Share equitably in four glasses. When preparing the upper layer, set them aside
  • Mix the ingredients from the upper layer
  • Put the mixture in the glasses, on the avocado mixture
Avocado Smoothie

Banana-Walnut Bliss

With this banana pre workout smoothie, you’ll get invigorated for an exercise session. Drinking a banana smoothie before training is as advantageous as a sports beverage.

Additionally, bananas comprise potassium, antioxidants, as well as other nutritional advantages.

Ingredients (Serves two)

  • A large banana
  • One tablespoon of honey
  • Two cups of skim milk
  • A handful of pieces of walnut
  • ¼ tablespoon of vanilla extract


  • Mix all the ingredients

C-Blast Pre Workout Smoothie

Pineapples, pink grapefruits, and strawberries have high vitamin C disease-resistant antioxidants. In addition, if you have a low iron level, vitamin C helps your body swallow up this mineral. Therefore, spice up your morning before training with this delectable pre workout smoothie.

Ingredients (Serves two people)

  • ½ cup of seeded or peeled pink grapefruit. You can also cut it into pieces
  • Canned, fresh, or crushed pineapple – ½ cup
  • ½ cup fat-free Greek yogurt
  • ½ cup chilled or fresh strawberries


  • Blend all the ingredients


Whether you have a momentous training routine or are just beginning your journey toward staying fit, one crucial thing to consider is what you consume before each exercise session. After all, food is your body’s fuel.

Besides, something small before your exercise session will not only energize you but also strengthen your muscles. Of course, the ideal snack is a pre workout smoothie. We hope you’ve learned everything you need to know about pre workout smoothies, and you’ll prepare one before your next workout.

Please follow and like us: