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Pre-Workout Smoothie For Weight Loss (From A Dietician)

Christiana Mikesch
Published by Christiana Mikesch
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: September 22, 2022

I always tell my clients that there’s no secret recipe for weight loss, and to burn fat, you need to create a calorie deficit and exercise regularly.

But there are ways to speed things up, such as specific foods and compounds you can add to your diet to burn extra calories.

So, I recently sat with my dietician to prepare a comprehensive list of ingredients for a pre-workout smoothie that can help in losing weight.

I even tested some of these ingredients. And from my experience, I can now confidently recommend one recipe as the best pre-workout shake for weight loss.

Quick Summary

  • The homemade chocolate strawberry is the best pre-workout shake for weight loss because it has easy-to-find ingredients and is easy to make.
  • If you want to improve protein synthesis for muscle building, which aids in fat loss, consider including protein powders in your pre-workout smoothie.
  • While pre-workout nutrition is essential, post-workout nutrition also helps cut down recovery time, reduce muscle soreness and maximize muscle growth.

How to Make a Pre-workout Shake for Weight Loss

A man in the gym drinking from a tumbler

You can make a pre-workout shake for weight loss by using ingredients packed with qualities that support fat burning.

Choosing the ingredients is the first step.

And you have to get it right by carefully selecting and gathering the right blend of components.

Since we’re looking at a fat-burning pre-workout shake for weight loss, our formula has to reflect this purpose.

"An all-fruit smoothie wouldn't be the best idea since it's a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels."

- Leslie Langevin, Dietician

Foods that support fat burning, either by activating metabolism for calorie burning, promoting satiety, or preventing blood sugar spikes, make the perfect candidates for our homemade formula.

Remember, we’re talking about a pre-workout formula here. So, any ingredient with stimulant properties should fit this recipe.

You see, stimulants boost alertness, focus, and energy when working out. They also go a long way in aiding fat-burning by increasing your performance in the gym.

Now, to make the best pre-workout shake, we also need to add a scoop of protein powder for an extra edge in protein synthesis to aid in muscle building.

It will help in our recovery afterward. In any case, muscle also boosts fat loss.

However, as you contemplate which protein powder to add to your shake, choose one low in carbs or one with none. You don’t want carbs spiking your insulin.

Needless to say, much research is needed to make the right choice of ingredients to add to that blender. But thankfully, we’ve done that for you.

Smoothie Ingredients for Weight Loss

A person making a healthy shake in the kitchen

As mentioned, ingredients are key to making a practical recipe for weight loss. And you can only get this from scientifically proven foods that boost fat burning.

So, here are some diets you should consider that support the burning of body fat:

Fibers

Fibers like flaxseeds, leafy greens, chia seeds, hemp seeds, and rolled oats slow the absorption of fat and sugar from foods. This prevents spikes in blood sugar after eating, which may cause weight gain [1].

You see, when too much sugar is absorbed too quickly, it stimulates the production of extra insulin for glucose transportation to body tissues.

Now, some of the extra glucose gets converted into fat through the process called de novo lipogenesis (DNL) [2].

Healthy Fats

Nut butter and avocado promote satiety, the feeling of fullness for long periods, which prevents overeating [3].

Others Ingredients

Other smoothie ingredients that can help you lose weight include:

  • Frozen bananas
  • Frozen berries (raspberries, strawberries, or blueberries)
  • Spinach
  • Coconut oil 
  • Apricots
  • Plant-based protein powders
  • Beets
  • Pomegranate
  • Citrus fruit
  • Ginger
  • Grapes.

Now, in my course of experimenting with a range of pre-workout shakes for weight loss, I had two goals in mind for an ideal formula: easy-to-find ingredients and easy-to-make recipes.

Plus, I knew that sweeteners were out of the question, but I also didn't want my recipe to taste like bitter herbs.

So when I came across the chocolate strawberry pre-workout shake, I knew I had hit the jackpot.

So here is the best pre-workout shake for weight loss, as far as I’m concerned.

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Chocolate Strawberry Pre-workout Shake - Recipe

Top view of a strawberry shake and chocolate shake

If you love the taste of chocolate but hate the calories, this protein-filled delicious pre-workout smoothie recipe will satisfy your cravings and help you lose weight in the process.

Here it is:

Ingredients

  • 1 cup of fat-free milk or low-fat yogurt
  • 1 ripe banana
  • Half a cup of sliced strawberries (frozen and unsweetened)
  • Half a cup of ice cubes
  • 2 scoops of protein powder
  • 1 teaspoon of cinnamon
  • 1 teaspoon of vanilla

Directions

Place all the ingredients in a blender and puree till it turns smooth and creamy. As you blend, add more ice until it reaches the thickness level you desire.

Nutrition Facts

  • Calories: 250 kcal
  • Fat: 5.7g
  • Polyunsaturated fat: 3.9g
  • Saturated fat: 1.8g
  • Total carbs: 32g
  • Protein: 22.2g
  • Fiber: 6.8g
  • Sugar: 17.6g
  • Sodium: 92mg

Other Recipes that are Good for Weight Loss

A variety of shakes in a row

As we saw earlier, there’s a plethora of ingredients that support the burning of body fat.

Besides the chocolate strawberry recipe, there are many other blends that you can make in your kitchen to support fat loss.

Here are a few examples of other pre-workout smoothies you can make that can help you reach your ideal fitness level and goal:

  • Raspberry chocolate smoothie
  • Coconut cashew protein shake
  • Kale recharge smoothie
  • An apple Pi
  • Banana smoothie
  • Lemon kale protein detox

FAQs

What Should I Drink or Eat Before Workouts to Burn Fat?

You should drink a strong cup of coffee half an hour before workouts to burn fat.

According to the latest studies published in the Journal of the International Society of Sports Nutrition, taking caffeine before exercise increases fat oxidation (the breakdown of fatty acids) [4].

Are Smoothies Good for Pre-workout?

Yes, smoothies are good for pre-workout.

They are not only easy and simple to make, but when mixed with a protein powder, they provide the body with two essential nutrients: protein and carbohydrates.

Burn Fat and Boost Your Fitness Levels With a Homemade Pre-workout Recipe

If you’re looking for a cost-effective way of improving your mental alertness in the gym while burning body fat, I recommend making the homemade chocolate strawberry pre-workout shake.

But if you want a specialized product that provides a more intense boost, add these natural pre-workouts to your supplement stack:

We’ve tested these products thoroughly and experienced some great results. Check them out to see what they can do for you.


References:

  1. https://diabetesaction.org/article-fiber
  2. https://pubmed.ncbi.nlm.nih.gov/24814684/ 
  3. https://www.ncbi.nlm.nih.gov/books/NBK53550/
  4. https://www.tandfonline.com/doi/full/10.1186/s12970-020-00400-6

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