Easy Pre Workout Smoothie

This delicious and easy pre workout smoothie will boost your energy before exercise and help aid in muscle building and weight loss! It’s dairy free, gluten free, plant-based, and made with only 6 ingredients! 

Let’s Talk Pre-Workout Nutrition

When it comes to exercising for muscle building, weight loss, or endurancenutrition is key. While many people exercise for their mental health (which is awesome, I do too!), the nutrition component is a big factor when it comes to getting the most out of your workout for the three reasons listed above. 

There is usually a lot of emphasis put on post-workout nutrition (what to eat after working out), but what about pre-workout? 

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What you eat before exercising is also extremely important and can seriously impact the effectiveness of your workout! Fuelling your body pre-workout makes sure that you aren’t running on an empty tank, and primes the body for muscle growth, strength, and endurance. 

Are smoothies good for pre-workout?

Yes they are! One of the easiest pre-workout food options is a smoothie (or even easier – a protein shake!). Smoothies are great not only because they are simple and quick, but also because they can provide the body with the two most important pre-workout macronutrients: carbohydrates and protein

Because smoothies are most often made primarily with fruit, they provide a great source of fast-digesting carbohydrates that give the body a boost of energy for working out.

It’s also very easy to add your favorite protein powder to a smoothie (like the Naked Nutrition Naked Seed powder I used in this one), or another protein source like 0% fat Greek yogurt (why 0%?… I’ll explain shortly!), or even liquid egg whites (although that’s not my personal cup of tea)

What should I eat 30 minutes before a workout?

As mentioned above the two key macronutrients (nutrients your body needs in larger amounts each day) to consume pre-workout are:

  • Carbohydrates – the body’s most efficient source of usable energy. When consumed, carbohydrates break down into sugars that can be used immediately for energy (or stored as glycogen for energy during exercise later on). Ensuring you consume an adequate amount of carbohydrates pre-workout helps prevent the body from breaking down muscle tissue as a source of energy.

Foods: Bananas, berries, apples, dried fruits such as dates or apricots, sweet potatoes, or white rice. 

***Slower digesting carbohydrates like whole grain bread, brown rice, quinoa, rolled oats, or steel cut oats, should be consumed around 1 hour before a longer or more intense endurance or strength workout as they provide longer lasting energy. 

  • Protein – another source of fuel that provides energy for your muscles, helps with muscle tissue repair as muscles fibres naturally develop micro-tears from a workout, and increases your metabolic rate for a higher calorie burn. 

Foods: Protein powders, egg whites, 0% Greek yogurt, low-fat cottage cheese, tuna, chicken breast

***Fat should be avoided less than 2 hours pre-workout as it takes a longer time to digest and can cause cramping, bloating, or sluggishness during your workout. It will also slow the digestion of the proteins and carbohydrates, which is why low fat or 0% yogurt or cottage cheese is recommended. 

There are SO many protein powders on the market it’s hard to know which are the best to choose, but I can help you with these three simple guidelines. A protein powder for pre-workout should have:

  • minimal ingredients
  • high quality ingredients
  • no artificial flavours or colours

It’s also a great idea to change up your protein powder to give your body different types of protein and not over consume one single protein source. This means one day you might have a whey based pre-workout smoothie, and the next you’ll have a smoothie with seed protein powder or pea protein powder. 

Naked Nutrition makes a wide variety of protein powders that tick off all the points above. Their protein powders contain only premium quality ingredients, and very few at that including:

  • Naked Seed: Made with only organic pumpkin seed protein, sunflower seed protein, watermelon seed protein, and organic chia seed protein. 
  • Naked Pea: made with only yellow pea protein. 
  • Naked Rice: made with only organic sprouted whole grain brown rice protein. 
  • Naked Whey: made with only whey protein concentrate (from grass-fed dairy cows)
  • Naked Egg: made with only egg white protein powder and sunflower lecithin (to aid in solubility, less than 1% of the volume)
  • Naked Collagen: made with only pasture-raised bovine collagen peptides

To make this delicious and simple pre-workout smoothie you only need a handful of ingredients, each with a specific purpose. Here’s what you’ll need:

  • Banana (a perfect source of fast-digesting carbohydrates)
  • Frozen blueberries (another great source of fast-digesting energizing carbohydrates)
  • Maple syrup (to add some extra sweetness and as another boost of fast-digesting carbohydrates)
  • Lemon juice (source of simple carbohydrates and naturally helps boost metabolism) 
  • Naked seed protein powder*** (a premium source of fast-digesting protein)
  • Cinnamon (naturally aids in exercise recovery… and tastes delicious in the smoothie!)
  • Unsweetened non-dairy milk (as a low-fat liquid source) 
*** you can also any other type of protein powder as I discussed in the previous section! I also really love collagen peptides as they are virtually tasteless in a smoothie, so great for people who are sensitive to noticeable taste and texture some protein powders can give. 




Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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