pre workout smoothie

Pre-Workout Smoothie: 6 Best Shake Recipes for Athletes

Nowadays, pre-workout smoothie recipes should be known to all people who take care of themselves. This healthy and tasty cocktail is perfect for those who are actively exercising and monitoring their weight, as well as it will help to cope with many problems in the body.

Why Take A Pre-Workout Smoothie?

It is very important to keep track of what is entering your body before training. Think of food as a source of extra strength to help you stay active throughout your workout.

Pre-workout smoothies should be based on healthy fats with moderate amounts of carbohydrates and protein. They are aimed at increasing your performance, maintaining hydration levels during your workout, repairing muscle tissue, relieving hunger, and helping accelerate the recovery process.

You need to consume it about an hour before starting your workout.

How to Make The Perfect Pre-Workout Smoothie?

  1. Use a powerful blender. If the blender is weak, then whisk all the ingredients only with liquid (milk, liquid yogurt, juice, water).
  2. A nutritious smoothie should contain carbohydrates, proteins, fats and fiber. Protein is found in cottage cheese, milk, yogurt, avocados, nuts, seeds. These same foods are rich in fats. All fruits contain fiber and carbohydrates. If you’re making a protein-free shake, you can add a serving of the protein blend.
  3. Use frozen fruits, berries, and vegetables. There is nothing wrong with this, because when frozen, food does not lose its usefulness, and it is much easier to store them. Plus, ice will make your drink refreshing.

What Kind of Ingredients for Pre-Workout Smoothie

A healthy pre-workout smoothie should contain the following ingredients:

  • Bananas. They contain potassium and carbohydrates for energy;
  • Oatmeal. It helps maintain energy levels;
  • Spinach. It affects the fact that muscles use less oxygen, which improves their efficiency;
  • Almond oil. Almonds are rich in magnesium and B vitamins, which support energy levels and optimal muscle function. It also contains protein;
  • Hemp seeds. It is an especially beneficial ingredient for vegans who do not consume animal protein;
  • Apples. They contain powerful antioxidants that help deliver more oxygen to the lungs;
  • Coconut oil. It helps fight fat.

6 Best Smoothie Recipes for Pre-Workouts

Let’s take a closer look at the best pre-workout smoothie recipes in our opinion.

1. Peach and Cashew Smoothie

peach and cashew pre-workout smoothie

Ingredients

  • 1 scoop whey protein (banana flavor)
  • cashew paste 30 g.
  • low fat yogurt 300 g.
  • banana 100 g.
  • peach 80 g.
  • ice

Macronutrients (in one serving)

  • Calories: 514
  • Proteins: 45 g.
  • Fats: 6 g.
  • Carbohydrates: 70 g.

2. Berry Blast Smoothie

berry blast smoothie pre-workout smoothie

Ingredients

  • 1 scoop whey protein (summer fruit flavor)
  • blueberry 80 g.
  • spinach 50 g.
  • orange juice 150 ml
  • low fat yogurt 300 g.
  • ice

Macronutrients (in one serving)

  • Calories: 385
  • Proteins: 43 g.
  • Fats: 1 g.
  • Carbohydrates: 51 g.

3. Tropical Smoothie

tropical smoothie pre-workout smoothie

Ingredients

  • 1 scoop whey protein (orange cream flavor)
  • low fat yogurt 300 g.
  • grated carrots 80 g.
  • peach 80 g.
  • pineapple 80 g.
  • mango 80 g.
  • ice

Macronutrients (in one serving)

  • Calories: 369
  • Proteins: 39 g.
  • Fats: 1 g.
  • Carbohydrates: 51 g.

4. Chocolate Nut Smoothie

chocolate nut pre-workout smoothie

Ingredients

  • 1 scoop whey protein (chocolate flavor)
  • organic cocoa powder 5 g.
  • skimmed milk 300 ml
  • honey 10 ml
  • banana 100 g.
  • almond paste 30 g.
  • ice

Macronutrients (in one serving)

  • Calories: 546
  • Proteins: 42 g.
  • Fats: 18 g.
  • Carbohydrates: 54 g.

5. Berry Chia Seed Smoothie

berry chia seed pre-workout smoothie

Ingredients

  • low fat Greek yogurt 300 g.
  • organic chia seeds 10 g.
  • strawberry 100 g.
  • blueberry 100 g.
  • banana 100 g.
  • honey 5 ml

Macronutrients (in one serving)

  • Calories: 425
  • Proteins: 34 g.
  • Fats: 5 g.
  • Carbohydrates: 61 g.

6. Banana Oatmeal Smoothie

banana oatmeal pre-workout smoothie

Ingredients

  • organic maca powder 5 g.
  • organic chia seeds 5 g.
  • instant oatmeal 60 g.
  • low fat yogurt 300 g.
  • banana 80 g.
  • honey 5 ml

Macronutrients (in one serving)

  • Calories: 550
  • Proteins: 26 g.
  • Fats: 6 g.
  • Carbohydrates: 98 g.

Conclusion

Pre-workout smoothies are very easy to prepare. In addition, they can help you increase the amount of fruits and vegetables in your diet.

  • For added convenience, prepare fruits and vegetables in advance, cut them into slices, weigh them in the correct portions, put them in a freezer bag and place them in the freezer. Take this bag if necessary. No more effort required!
  • You can also pamper yourself with these recipes after your workout. Shakes can be stored in a cool bag for several hours, so you can drink them whenever you want.
  • If you have ice cream molds, you can make a great snack. Just freeze smoothies in these molds. You can make your ice cream a little more sophisticated by placing a few slices of chopped fruit into the molds and then pouring shake over them.

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