10 Best Pre-Workout Smoothie Recipes (Quick & Super Tasty)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: February 19, 2024
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No matter if you're an experienced fitness enthusiast or you're just starting to flirt with the idea of amping up your fitness, you need to pay attention to what you eat and drink before and after a workout.

My favorite pre-workout drinks are smoothies.

As a certified personal trainer, I decided to test over 30 smoothie recipes with a couple of my clients and single out only the best ones.

Below, you may find some easy recipes for you.

Quick Summary

  • The best homemade pre-workout smoothie recipes to boost your training include combinations of bananas, Greek yogurt, and protein powder for energy and muscle recovery, as well as oats and nuts for sustained fuel.
  • The article offers a range of smoothie recipes, each packed with nutritious ingredients like fruits, oats, and nuts, catering to different tastes and dietary needs.
  • A meta-analysis of 95 studies from the National Center for Biotechnology Information website showed that eating over 200 grams of fruits and vegetables daily lowers the risk of major diseases, with 800 grams daily being ideal.
  • Based on my experience, smoothies are easily customizable, allowing for the inclusion of ingredients like spinach or kale for additional vitamins and minerals, making them suitable for various health and fitness goals.

10 Tastiest Pre-Workout Smoothies to Boost Your Training

Based on my tests, here are ten of my favorite, delicious, and easy-to-make smoothie recipes to boost your training:

1. Creamy Banana Strawberry Split Smoothie

A banana-strawberry smoothie

Packed with almond milk, protein powder, flax, chia seeds, banana, and strawberry, this smoothie will put you in a good mood.

Vanilla, honey, and cinnamon give it a flavor boost, although if you put more cinnamon, its taste can be a bit overpowering.

Protein powder enhances the smoothie's creaminess and thickness but also provides an extra dose of muscle-repairing and muscle-building amino acids, according to the study found on the National Center for Biotechnology Information website [1].

Four servings of this deliciousness require:

  • One cup almond milk
  • One chopped banana, frozen
  • ¾ cup strawberries
  • Three ice cubes
  • One scoop vanilla protein powder
  • One teaspoon vanilla extract
  • One teaspoon honey
  • One teaspoon ground flax seed
  • One teaspoon ground chia seeds
  • ½ teaspoon ground cinnamon

Throw everything into your blender and blend until smooth.

One serving should provide you with:

  • 111 calories
  • 10.4g protein
  • 14.4g carbohydrates
  • 1.6g fat
  • 3.1mg cholesterol
  • 94.7mg sodium

2. Peanut Butter Banana Smoothie

Peanut Butter Banana Smoothie

The peanut butter and banana combo is a classic. You can make one of the most popular smoothies with a handful of ingredients:

  • Two bananas, broken into chunks
  • Two cups milk
  • ½ cup peanut butter
  • Two tablespoons honey, or to taste
  • Two cups ice cubes

Chug everything into the blender and blend for about 30 seconds or until smooth.

The pre-workout smoothie provides four servings, and each serving should provide you with:

  • 335 calories
  • 12.8g protein
  • 34.1g carbohydrates
  • 18.8g fat
  • 9.8mg cholesterol
  • 202.8mg sodium

3. Strawberry Oatmeal Breakfast Smoothie

A strawberry smoothie with an oatmeal on top

Not only is it a great recipe for a vegan pre-workout smoothie, which makes it perfect for your busy mornings, but it’s also very filling.

According to another study found on the National Center for Biotechnology information website, oats have an interesting nutritional profile that includes high-quality protein, unsaturated fats, soluble fiber, polyphenolic compounds, and micronutrients [2].

You could even drink it instead of breakfast, but it’s good for any time of the day.

Two servings require:

  • One cup soy milk
  • ½ cup rolled oats
  • One banana, broken into chunks
  • 14 frozen strawberries
  • ½ teaspoon vanilla extract
  • 1 ½ teaspoon white sugar

Just blend until smooth and enjoy the flavor.

One serving of this tasty smoothie should provide you with:

  • 236 calories
  • 7.6g protein
  • 44.9g carbohydrates
  • 3.7g fat
  • 65.4mg sodium

4. Matcha Coconut Smoothie

Matcha Coconut Smoothie

Now, this isn’t your average green smoothie. It may be packed with antioxidants from kale and matcha, but it gets its sweetness from mango and coconut. It’s an incredible energy booster jam-packed with protein from white beans.

To make one smoothie, you’ll need:

  • One banana
  • One cup frozen mango chunks
  • Two leaves kale, torn into several pieces
  • Three tablespoons white beans, drained
  • Two tablespoons unsweetened shredded coconut
  • ½ teaspoon matcha green tea powder
  • One cup water

You'll need to blend it for a bit longer than the average smoothies, but the incredible taste is worth the additional 1–2 minute wait.

One serving provides:

  • 367 calories
  • 8g protein
  • 72.4g carbohydrates
  • 8.8g fat
  • 35.9mg sodium

5. Apple Vanilla Smoothie

Apple Vanilla Smoothie

Apples aren’t a very common ingredient in smoothie recipes, but they can add lots of flavor to your drink.

A recent meta-analysis of 95 studies from the National Center for Biotechnology Information website found that consuming over 200 grams of fruits and vegetables daily significantly reduces the risk of cardiovascular diseases, stroke, cancer, and overall mortality, with 800 grams per day (10 portions) being optimal [3].

For one smoothie, you’ll need:

  • Two small chilled tart apples, sliced
  • ⅓ cup skim milk
  • ¼ cup orange juice
  • ¼ banana, frozen
  • Two tablespoons vanilla whey protein powder
  • One tablespoon flax seeds
  • One ice cube

This one is more calorie-dense, and it'll provide you with:

  • 422 calories
  • 41.7g protein
  • 53.5g carbohydrates
  • 6.9g fat
  • 13.4mg cholesterol
  • 242.4mg sodium

6. Razzy Blue Smoothie

Razzy Blue Smoothie

This naturally sweet smoothie packs lots of flair and nutrients. Since it has a good protein and carb balance, it makes a great workout smoothie.

For three razzy blue smoothies, you’ll need:

  • One banana
  • 16 whole almonds
  • ¼ cup rolled oats
  • One tablespoon flaxseed meal
  • One cup frozen blueberries
  • One cup raspberry yogurt
  • ¼ cup Concord grape juice
  • One cup 1% buttermilk

One serving will provide you with:

  • 262 calories
  • 8.8g protein
  • 44.5g carbohydrates
  • 6.5g fat
  • 8.3mg cholesterol
  • 141.8mg sodium

7. Green Monster Smoothie

Green Monster Smoothie

This smoothie will keep you full for hours, so you may also want to try it as a post-workout smoothie.

What's best is that you can't even taste the spinach because the banana and the nut butter cover its flavor, but you'll get all the benefits from it.

One green smoothie requires:

  • One cup fat-free milk
  • ½ cup fat-free plain yogurt
  • One banana, frozen and chunked
  • One tablespoon natural peanut butter
  • Two cups fresh spinach
  • One cup ice cubes (optional)

The green monster will provide you with:

  • 382 calories
  • 23.6g protein
  • 55.7g carbohydrates
  • 9.4g fat
  • 7.4mg cholesterol
  • 328mg sodium

8. Tropical Teaser Smoothie

Tropical Teaser Smoothie

If you miss the sun, beach, and sea, this smoothie will transport you right into your dreams.

For two servings of this summery drink, you’ll need:

  • 2 cups vanilla soy milk
  • 1 cup fresh pineapple chunks
  • ⅔ cup frozen cantaloupe chunks
  • ½ cup soft tofu
  • Two tablespoons lime juice
  • 1 ½ teaspoons coconut extract

You can also substitute cantaloupe with frozen banana chunks.

One serving of this summer in a glass will provide you with:

  • 230 calories
  • 12.5g protein
  • 29.9g carbohydrates
  • 6.9g fat
  • 121.7mg sodium

9. Banana Walnut Bliss

Banana Walnut Bliss

The banana walnut combo will provide you with antioxidants and get you energized.

For one serving of this pre-workout smoothie, you’ll need:

  • One cup skim milk
  • 0.50 large banana
  • 0.50 tablespoon honey
  • 1/8 teaspoon vanilla extract
  • a handful of walnut pieces (or seven halves)

This potassium-rich drink will provide you with:

  • 227 calories
  • 10g protein
  • 5g fat, 37g carbohydrates
  • 5mg cholesterol
  • 130mg sodium

10. C-Blast Smoothie

C-Blast Smoothie

There's a reason I call this one C-blast. This pre-workout smoothie is jam-packed with vitamin C.

You may want to try it if your iron levels are low since vitamin C helps the absorption of iron. It’ll also provide you with lots of energy.

Including this smoothie that is high in vitamins into your pre-workout routine enhances energy levels and promotes overall well-being.

Indulge in this delightful C-blast smoothie before heading to the gym and energize yourself during your workout.

One pre-workout smoothie requires:

  • 0.50 large pink grapefruit peeled, seeded, and cut into chunks
  • 1/4 cup pineapple crushed, canned, or fresh
  • 1/4 cup strawberries fresh or frozen (if using fresh, add 1/4 cup [60 mL] ice for extra froth)
  • 1/4 cup non-fat Greek yogurt

One serving of the C-blast will provide you with:

  • 159 calories
  • 7g protein
  • 0g fat
  • 35g carbohydrates
  • 0mg cholesterol

Other delicious smoothie recipes you should try:

How to Make the Best Pre-Workout Smoothies

Variety of fruits used for smoothies

To make the best pre-workout smoothies, add banana, Grek yogurt, and protein powder to it. The best smoothies for pre-workout provide a mix of healthy carbs and protein.

They’re a perfect snack or meal both before and after you work out.

By adding banana and Greek yogurt to pre-workout smoothies, as well as protein powder, these additives have a tremendous amount of nutrition, including potassium, calcium, and quality proteins that boost muscle recovery and growth.

Another tip is incorporating a small amount of spinach or kale into your diet for additional vitamins and minerals. And even if smoothies help you hydrate, you shouldn't forget to drink plenty of water, too.

Making a delicious smoothie is incredibly simple, but you need to pay attention to a couple of things if you want to reach the optimal fitness performance and recovery:

  • Pack that smoothie with protein

You've got so many great options such as nuts and nut butter, yogurt, milk, silken tofu, and plant milk. Protein will help you build muscle mass, which is excellent no matter if you're a bodybuilder or just want to tone your body.

  • Go for energy-boosting add-ins

Add oats, fruit, and yogurt. Don’t shy away from energizing carbs — they’re your friend when you're working out. In my experience, energy-boosting add-ins like oats, fruit, and yogurt can make a huge difference. I've found that these energizing carbs are essential for fueling a rigorous workout session.

  • Don't go overboard

Sure, you're working out, and smoothies can be healthy but don't make a calorie-dense, sugar-packed smoothie that'll undo all your hard work.

An occasional treat is fine, but don't get into the habit of adding in ice cream or chocolate syrup, and make sure you're consuming a healthy serving. Just remember that:

Related article: What to Do When Your Pre-Workout Stops Working?

"A healthy outside starts from the inside."

- Robert Urich, American film, TV, & Stage Actor


Are Smoothies Good Before a Workout?

Smoothies are good before a workout. Smoothies are an excellent pre-workout supplement since they provide you with enough energy to push through a hard workout and even do more reps, feed your muscles protein, and pack a lot of nutrients to support your fitness goals.

Do You Drink a Smoothie Before or After a Workout?

You can drink smoothies both pre- and post-workout. It all depends on your exercise goals and current health and fitness condition. If you're not sure which one's the best for you, consult a physician or your trainer.

What Are the Best Smoothie Recipes for Different Workout Goals Like Endurance, Muscle Building, or Weight Loss?

The best smoothie recipes for different workout goals like endurance, muscle building, or weight loss are the ones with complex carbs and fruits like bananas. For muscle building, focus on protein-rich ingredients like Greek yogurt or protein powder, and for weight loss, use low-calorie, high-fiber fruits and vegetables.

How Do Different Ingredients in Pre-Workout Smoothies Affect Digestion and Energy Levels?

Different ingredients in pre-workout smoothies affect digestion and energy levels by providing high fiber that aids in digestion and provides sustained energy, while simple sugars offer a quick energy boost but may lead to a faster drop in energy levels. Balancing these ingredients is key to maintaining steady energy throughout your workout.

Why Are Antioxidants Important in Pre-Workout Smoothies, and Which Ingredients Should Be Included?

Antioxidants are important in pre-workout smoothies because they help reduce oxidative during exercise, and ingredients that should be included are berries and spinach.

How Can You Balance Carbohydrates, Proteins, and Fats in a Pre-Workout Smoothie for Optimal Performance?

You can balance carbohydrates, proteins, and fats in pre-workout smoothies for optimal performance by blending fruits for carbs, whey protein or Greek yogurt for protein, and a spoonful of nut butter for healthy fats.

What Are Some Hydration-Focused Smoothie Recipes Ideal for Intense Workouts or Hot Climates?

Some hydration-focused smoothie recipes that are ideal for intense workouts or hot climates are the ones that include ingredients with high water content, like cucumbers, watermelon, and oranges. Adding a pinch of salt or coconut water can also provide electrolytes to maintain fluid balance during intense workouts or in hot climates.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10365923/
  3. https://pubmed.ncbi.nlm.nih.gov/28338764/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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