10 Healthy Pre Workout Smoothies to Supercharge Your Performance

Pre Workout Smoothie

Good health is the combination of healthy food and a consistent workout routine. How will you be able to pull your muscles into exercise if your body doesn’t have enough energy?  A healthy diet and proper nutrients are the major sources of that energy required to follow a workout routine. Since exercise is not a one-time job, it’s a continuous process and takes a lot of time and hard work to attain the best results. And in this fast and busy world, keeping up with a strict healthy dieting schedule is quite tough.

To tackle this, most people prefer instant recipes that are full of nutrients and yet not very hard to prepare.  Smoothies are the best suitable example. You can always rely on milkshakes to provide you all the necessary nutrients and carbs required for an energetic workout session.

But one major thing people don’t pay attention to is that pre-workout smoothies and post-workout smoothies are two different things. We can’t merge them into one; both have their own specifications and benefits. So in this article, we are going to take a look at benefits and differences between pre workout smoothies and post workout smoothies and also learn some new recipes for both

What is the difference between pre and post workout?

Pre And Post Workout

A workout is not just about exercise or gym only. What you eat before and after a workout session is equally important. Not many people know that, along with all the benefits, exercise puts stress in our bodies. With all the energy consumption and hard work, our body gets really tired and stressed. This issue is the main reason that most people cannot continue their gym routine and give up within the first month only.

To maintain your energy and dedication towards a healthier lifestyle, you need to intake a proper amount of energetic diet before and after a workout session. So your body will have sufficient energy to do the struggle. Pre and post workout meals are different in many terms. Pre work meals are actually energy boosters.

These meals should be rich in protein and carbs to boost your stamina and should be taken at least 1 hour before a workout or 2 hours if you’re going for a heavier meal.

The glycogen energy stored in our muscles is used during the workout. The protein in our muscles is also damaged. To regain that lost energy and maintain your health, having the post workout meal should contain sufficient carbohydrates, minerals, proteins to repair the damage without wasting your efforts. Eating a heavier meal work out meal is very important. Post workout will affect the hard work you have invested in getting fit.

Why drink smoothies as pre workout meal

Pre Workout Meal

Smoothies are a completely healthy and tasty meal for any time. According to your preference, different flavors and mixtures will give you refreshment and health both in one drink. Smoothies are the best pre workout snacks, and both trainers and exercisers agree. Here are the reasons to choose smoothies as your pre work out meal:

  • Easy to prepare.
  • Taste delicious
  • Keeps you hydrated.
  • It contains all the necessary nutrients and calories.
  • Preserves muscle mass.
  • Boost energy.

How to Make the Best Workout Smoothies

A smoothie could be any two or more fruits blended with nuts and stuff, but if we specifically talk about pre workout smoothies, they have to be a certain way! Most importantly, it should be energizing, refreshing, without any artificial flavors or sugar. More points to keep in view while making a smoothie are:

More protein, more good: Pre workout smoothies should be full of protein. Add ingredients that are rich in minerals and vitamins. Such as yogurt is the key ingredient for a healthy smoothie. Similarly, soy milk, nuts, nut butter, etc. are also good.

Energy-boosting add-ons: You can add oats, more fruits, almonds, and more energizing stuff along with milk to make a perfect pre workout smoothie.

Avoid unhealthy options: Adding white sugar, syrup, or any other taste boosters will waste all your hard work in one go, and we don’t want that. So it’s better to keep it simple and organic for the best results.

Recipes that you will like

If you’re looking for some mouthwatering smoothie recipes, here are few best recipes we picked out for you that will help you in performing well in your workout session.


1. Banana Walnut Bliss

Banana Walnut Bliss

  • Skim milk: 2 cups
  • Banana: 1 large
  • Honey: 1 tbsp.
  • Vanilla extract: ¼ tbsp.
  • Walnut: few pieces

2. Kiwi ‘n Kale Smoothie

Kiwi Kale Smoothie

  • Skim Milk: 1 and a half cup
  • Kale stems and leaves: 2 cups
  • Kiwi: 1 piece, peeled
  • Unsalted peanut butter: 1 tbsp.
  • Agave nectar or honey: 1 tbsp.

3. Oat Cocoa Smoothie

Oat Cocoa Smoothie

  • Skim milk: ¾ cup
  • Vanilla extract: 1 tsp.
  • Plain low-fat yogurt: 1/2 cup

4. Quick-cook oats: 1/4 cup

Quick Cook Oats

  • Ground flaxseed: 1 tbsp.
  • Unsweetened cocoa powder: 1 tsp.
  • ground cinnamon or cardamom
  • Banana: 1 small, frozen

5. Strawberry Oatmeal Breakfast Smoothie

Strawberry Oatmeal Breakfast Smoothie

  • Skim milk: ¾ cup
  • Vanilla extract: 1 tsp.
  • Plain low-fat yogurt: 1/2 cup
  • Quick-cook oats: 1/4 cup
  • Strawberry: 4-5 pieces
  • Bananas: 1 small, frozen

6. Avocado smoothie

Avocado Smoothie

  • Skim milk: half cup
  • Avocados: 1 piece
  • Almonds: 3,4 pieces
  • Vanilla Yogurt: 1 cup
  • Honey: 1 tbsp.
  • Ice: according to your need.

7. Berry workout Smoothie

Berry Workout Smoothie

  • Water: 1.5 cup
  • Banana: 1 frozen
  • Frozen berries: 1cup  (OR 1/2 cup blueberries and 1/2 cup raspberries)
  • Flaxseed: 1tbsp.

8. Spinach and Kale Smoothie

Spinach And Kale Smoothie

  • Frozen Kale: 1 cup
  • Frozen Spinach: 1 cup
  • Warm water: 1.5 cup
  • Chia seed: as needed (optional)

9. Gloomy Day Smoothie

Gloomy Day Smoothie

  • Mango: 1
  • Banana: 1 large
  • Orange juice: 1 cup
  • Vanilla yogurt: 1 cup
  • Skim milk: ¾ cup

10. Coconut avocado smoothie

Coconut Avocado Smoothie

  • Avocado: 1 (diced)
  • Low-fat vanilla yogurt: ½ cup
  • Whole milk: ½ cup
  • Cream of coconut: ¼ cup
  • Ice cubes: 8


Put the ingredients of any of the above recipe in a blender and blend well. Add ice if you want and you can add brown sugar or low-calories sweetener to enhance the taste but it will be good to drink it as it is.

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Final Advice

For an effective workout routine, it is best to keep the calories count in view, so you do not over-do the need. You can also take small snacks along with the shake to enhance the effect. Check the ingredients thoroughly if you are allergic to anything. Smoothies are your best friends in keeping you healthy and fit. Nothing compares with this taste and energy combination for the well-being of your body. It will give you all the necessary nutrients, keep you hydrated throughout the workout session, and save your time preparing heavier meals.

For best results, follow the timetable of eating before and after the session. It’s a good practice to drink it 1 hour before the session and 30 minutes after the session. Every instruction contributes to bringing up good results without harming your health situations.

Pre workout smoothie


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