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Easy Pre-Workout Smoothie

By Holly Darnell, RD

August 5, 2024

When it comes to your workout, you’ve got goals, right? We’re talking potentially getting leaner, getting stronger, building endurance and more. To fulfill those serious goals, it’s a great idea to have a serious pre-workout smoothie. This one, inspired by one of our influencers, fits the bill.

Studies show that certain foods can enhance energy production, improve stamina and boost strength — and some of those foods are included in this smoothie.

Why is it a good idea to eat before a workout? While some of think that we burn more fat in a fasted state (not eating for at least 10 hours before exercising), research shows that that does not mean more fat burning overall. And, of course, not eating before a workout can mean less workout energy, particularly if it’s an intense or long workout.

Pre-Workout Nutrition

Of the three macronutrients — carbohydrates, protein and fat — the first two play the biggest roles in a workout. And one of the easiest pre-workout meals with quality carbs and protein to make is a smoothie.

Our muscles rely on the glucose from carbohydrates to fuel us. First, our body will break down carbs into sugars (glucose) to be used immediately. This pre-workout smoothie includes plenty of fasting-acting, fast-digesting carbohydrates from fruit. Second, our liver and muscles turn some of that glucose into glycogen, which is stored in the muscles and used for energy in the workout.

Getting enough quality carbohydrates before a workout also help prevent the body from using muscle tissue as an energy source.

Having protein before a workout is also wise, as studies indicate that it can help improve athletic performance and increase muscle synthesis.

Fat, however, takes longer to digest, so it isn’t ideal too close before a workout. But for longer workouts of moderate-to-low intensity, fat can become an important fuel source.

For most workouts, a high-carb, moderate-protein smoothie like the one below will work well an hour or so before training.

Best Pre-Workout Supplements for the Smoothie

To get adequate protein into your pre-workout smoothie, a protein powder is the best option. In this recipe, we recommend Multi Collagen Protein Strawberry Lemonade for the right flavor addition. This collagen protein also offers specific exercise benefits, such as helping to reduce joint discomfort and helping joints to recover faster.

You could also select Multi Collagen Advanced Lean Powder (light cinnamon flavor) that features a fat-burning blend or Whey Protein Vanilla Bean for greater lean muscle mass.

The second supplement to include in this pre-workout smoothie is Organic SuperGreens Mango flavor. One scoop delivers 25 organic superfoods, like cleansing greens, fermented mushrooms, antioxidant-filled berries, adaptogenic herbs and more. It supports healthy energy.

Pre-Workout Smoothie Ingredients

Beyond those two vital supplement ingredients, here are the other pre-workout smoothie ingredients that come with specific benefits:

• Banana, strawberries, raspberries and kiwi — fast-digesting, fast-acting carbohydrates that also provide tons vitamin C, B vitamins and certain minerals

• Cashews and coconut yogurt (or Greek yogurt) — provide a balance of healthy fats with some protein

• Unsweetened almond milk — low in calories, it adds a pleasant flavor

The combination of these ingredients with the Multi Collagen Protein and Organic SuperGreens makes for a high-nutrient, mixed macronutrient smoothie. At 374 calories, one serving provides 52 grams of carbs (13 grams of which is fiber), 7 grams of fat and a whopping 31 grams of protein. As a result, this also makes for a great breakfast.

This smoothie provides high amounts of the following nutrients: 308 percent Daily Value (DV) of vitamin C, 83 percent DV of manganese, 50 percent DV of copper, 47 percent DV of phosphorus and 40 percent DV of riboflavin.

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.