Whether you have a serious workout program or are just getting started with fitness, one of the most crucial (and enjoyable) things to consider is what to eat or drink before exercise.
After all, food is literally fuel for your body. And a little bit before and after your workout will not only keep you going but can also help you gain muscle.
Smoothies are our preferred fuel. The finest pre-workout smoothies for weight loss have a combination of healthy protein and carbs.
Smoothies are a perfect choice before and/or after exercise since they are portable, infinitely adaptable, and provide a boost without leaving you feeling bloated.
You should drink smoothies at least 30 minutes before beginning your workout and eat something shortly afterward for the best benefits.
You can even drink half of it before working out and the rest later. However, do remember smoothies might help you stay hydrated but it’s also important to drink lots of water.
In this article, we will share some of the best pre-workout smoothie recipes for weight loss to help you prepare your energy drink.
How to Make Pre Workout Smoothies for Weight Loss?
You can toss a bunch of stuff in the blender and call it a day, but there are a few things to keep in mind for best fitness performance and recovery while making the ultimate pre-workout smoothies:
- It should be high in protein. Yogurt, almonds, nut butter, silken tofu, and milk or soy milk are all good sources of protein for smoothies. This will aid in the development of muscle, which is beneficial whether you aim to be a bodybuilder or simply want to tone up.
- Fruit, oats, and (once again) yogurt are all good energy boosters. When it comes to exercise, remember that energetic carbs for weight loss are your best friend.
- Don’t go overboard. Yes, you’re working out, but don’t erase all your efforts by downing a sugar-laden calorie bomb. So, instead of adding sugary delicacies like ice cream or chocolate syrup, eat a healthy (rather than a monster) serving.
Keeping these things in mind, we’ve compiled a list of delicious smoothie recipes that you can have before a workout. Have a look at them.
11 Best Pre-Workout Smoothie Recipes for Weight Loss
Here are eleven of our favorite smoothie recipes to fuel your workout:
#1. Chia-Berry Belly Blaster
Greek yogurt fans, rejoice. The Chia-Berry Belly Blaster is here.
With the inclusion of chia seeds and berries, this creamy, delicious smoothie is also a nutrient powerhouse.
Erin Palinski-Wade, the author of Belly Fat Diet for Dummies, writes, “This very simple smoothie is packed full of protein and fiber to smash cravings and keep you feeling satiated for hours.”
She adds that the omega-3 fatty acids in chia seeds help reduce stress hormones and inflammation, and the berries are high in antioxidants.
This is also one of the best pre workout smoothies for athletes.
These are the ingredients:
- 1 cup unsweetened plain Greek yogurt.
- 1 cup frozen berries (blueberries, strawberries, or acai berries are good options as well).
- 1/2 cup ice.
- 1 tbsp chia seeds, crushed.
- 1 teaspoon of vanilla extract.
Blend them all together and enjoy.
#2. Vanilla-Berry Blast
Meet your mate in the vending machine. This refreshing and delicious smoothie is packed with 18 grams of protein and 5 grams of fiber.
“It keeps you satiated and keeps your energy and blood sugar levels on an even keel without crashes,” say The Nutrition Twins, Lyssie Lakatos and Tammy Lakatos Shames.
If you’re trying to avoid consuming extra calories from unhealthier options, the rich and creamy sweetness of this smoothie is especially ideal for satisfying a sweet appetite.
In addition, the berries contain the phytochemical, cyanidin-3-glucoside (C3G), which has been shown to promote the synthesis of both adiponectin (which aids fat metabolism) and leptin (which suppresses appetite).
This smoothie recipe could be a great alternative for your pre workout protein shake recipe.
Ingredients required to make this are as follows:
- 1 quart plain Greek yogurt (nonfat).
- 8 oz. frozen blueberries or strawberries, unsweetened.
- 2 cups vanilla almond milk, unsweetened.
- 1 frozen banana.
- 1 teaspoon cinnamon.
In a blender, combine half of the yogurt, berries, and milk and blend until smooth.
Blend in the remaining ingredients until completely smooth. (Note: This recipe serves three people, so either save it for later or pour it into three glasses and share)
#3. Pumpkin Powerhouse
“Rebecca Lewis, R.D., in-house nutritionist for meal-kit delivery service, HelloFresh, adds, “I love putting pumpkin into as many of my meals as possible in the fall.”
“The antioxidant beta-carotene is responsible for pumpkins’ beautiful orange hue. This vitamin aids in the body’s slowing down of aging.”
Did we mention that pumpkin is high in Vitamin C? A cup of cooked pumpkin has only 49 calories and 3 grams of fiber, making it an ideal low-calorie pre workout smoothie.
Ingredients you need to make this smoothie:
- 1 cup pureed pumpkin (canned or fresh)
- 1 cup vanilla almond milk, unsweetened
- A couple of ice cubes
- 1 banana, frozen (adds creaminess and sweetness without added sugar)
- Dash of pumpkin pie spice (swap for cinnamon if you don’t have this)
Blend all ingredients together and enjoy.
#4. Smoothie with Creamy Banana and Strawberry
This smoothie is packed with almond milk, protein powder, flax, chia seeds, banana, and strawberry to give you a boost.
A splash of vanilla, honey, and cinnamon gives it a well-balanced flavor. This is also one of the best pre-workout smoothies for weight loss.
“Cinnamon can be overpowering, but there’s just enough in this smoothie to keep things interesting. This dish is not only delicious, but it is also quite nutritious,” says David who has consumed it.
#5. Smoothie with Peanut Butter and Bananas
Peanut butter and banana is a traditional combo for a reason, and it produces a fantastic smoothie.
This is one of the most used pre workout smoothies for weight loss and couldn’t be easier to make or drink with only a few ingredients (peanut butter, banana, milk, and honey).
#6. Breakfast Smoothie with Strawberry Oatmeal
This is a quick vegan smoothie with a thick, creamy texture and a deep pink color. It’s very filling and ideal for folks who are rushing out the door in the morning.
Moreover, it’s also a great post-workout drink because it contains soy milk, strawberry, banana, and oats. You can have this smoothie before a workout or after it.
#7. Coconut Matcha Smoothie
This isn’t your run-of-the-mill green smoothie. The smoothie receives sweetness from mango, banana, and coconut, as well as a protein boost from an odd source: white beans.
It has a vivid color thanks to kale and antioxidant-rich matcha green tea powder.
#8. Smoothie with Apples and Vanilla
Apples aren’t commonly used in smoothies, but many people find it tasty and inspiring to use this crunchy fruit as a part of their sweet and savory drink.
A sour apple is combined with milk, orange juice, banana, vanilla protein powder, and flax to create an energizing beverage.
#9. Razzy Blue Smoothie
With good carbs and protein-packed components like almonds, oats, flax, yogurt, blueberries, and bananas, this smoothie surely fits all the criteria for a winning workout smoothie.
Buttermilk is also included in this recipe, which is an uncommon yet pleasingly creamy and tangy element that drinkers enjoy.
#10. Green Monster Smoothie
This one adds a whole lot of nutrition to your daily meal plan.
The banana and peanut butter flavors fully mask the taste of spinach. This is a great pre workout smoothie for muscle gain as well due to the high nutrition quotient.
While some people recommend keeping the dish as is, others suggest making easy substitutions, such as substituting almond butter for peanut butter, rice milk for cow’s milk, pineapple for banana, or adding protein powder.
But you can also try to have a pre workout smoothie without protein powder if you wish to do so.
#11. Tropical Teaser Smoothie
This fruit-filled vegan smoothie is packed with protein thanks to soy milk and tofu.
Moreover, the sweetness comes from pineapple and cantaloupe, while the tropical taste comes from lime juice and coconut extract.
You can substitute yogurt for tofu and orange juice or cow’s milk for soy.
We are sure you will love these delicious pre workout smoothies for weight loss.
However, you should carefully choose which smoothie to drink on an empty stomach before a workout as that can affect your entire workout routine.
Can You Drink Smoothies on an Empty Stomach?
Yes, you can. However, there are a few things to keep in mind.
Before an exercise, you should definitely drink a smoothie that’s easy to digest. Thus, don’t add too many ingredients.
It’s best to keep your pre-workout smoothie basic. Only a couple of items are needed. In addition, a pre-workout smoothie should be fruit-based.
What are the advantages of fruit smoothies?
Sugar is abundant in fruits. Drinking a high-sugar smoothie before an exercise is beneficial for athletic performance.
Fruits are the best source of sugar. Fruits have a lot more than sugar in them. Plus, there are also antioxidants and vitamins in there.
Fruits not only provide our muscles energy but they also help the human body function properly. That’s why, before a workout, fruit smoothies can truly help you perform better.
Apart from pre-workout smoothies for weight loss, there are other pre-workout meals as well which you can try. Let’s have a look at them.
Alternative for Smoothies: Pre Workout Meals
Sugar has a poor connotation, but it isn’t always harmful to our health. The human body, on the other hand, is designed to run on sugar.
Excessive intake of refined sugar or other sweeteners, such as stevia, is unquestionably unhealthy. Stevia, for example, may cause weight gain!
Above all, eating fruits one hour prior to an exercise is recommended. You can also consume a high-carbohydrate meal before a workout.
A pre-workout meal can consist of oats, bread, rice, or pasta. Depending on the meal, eat them at least 1-2 hours before exercising.
Moreover, nitrates appear to improve the body’s ability to deliver blood and oxygen to muscles. What foods naturally contain a lot of nitrates?
Nitrate levels are particularly high in spinach, beets, and lettuce.
For instance, if you want to run faster, include nitrate-rich foods in your pre-workout drink recipes. Spinach, lettuce, and beetroot also have pretty high nitrate content.
Furthermore, beet juice has the highest nitrate content out of any beverage.
Beetroot juice is also popular among long-distance runners because of its high nitrate content.
After knowing about pre-workout meals, you might be interested in some post-workout smoothies or protein shakes as well. So, we have got that covered too.
Post Workout Smoothies
Protein, good carbs, and antioxidant-rich foods must all be present in a post-workout smoothie. These are necessary for muscle development and recovery.
After a workout, most people consume protein powder and carbohydrate-rich foods.
However, they overlook the importance of antioxidants. Make sure you don’t make the same mistake.
So, how about it? What should I put in my smoothie after a workout?
After an exercise, the finest smoothie should be heavy in antioxidants. Antioxidants are found in all plants.
Antioxidants are abundant in fruits and vegetables too, but herbs and spices are the finest sources.
Fruits and your favorite greens can be added. They’ll restore glycogen levels in your muscles.
A medium banana, for example, contains more than 27 grams of carbohydrates and 1.3 grams of protein. Plants do, in fact, contain protein.
Additionally, post-workout foods high in minerals, particularly sodium, potassium, chloride, calcium, and magnesium, should be consumed.
Electrolytes are the minerals that make up the body’s electrolyte system. Sweating causes electrolytes to be lost.
So, by having these smoothies, you can regain lost electrolytes and nutrients in your body post-workout.
So now that we have discussed everything about pre-workout and post-workout smoothie, it’s time to wind up.
The Takeaway
Pre-workout smoothies for weight loss are some of the most delicious drinks to have. Smoothies can help you with muscle gain and weight loss if made with proper ingredients.
There are lots of smoothie recipes too, 11 of which we have shared above. You should definitely try all those smoothies as per your workout routine and see what fits best.
Also, keep in mind that you should drink smoothies at least 30-60 minutes prior to a workout. Besides, you can also have other alternative pre-workout meals in case you’re not into smoothies.
There are smoothies for post-workout too, which help to regain electrolytes and minerals in your body that you may have lost during the workout.
Overall, smoothies are a great way to keep your body fit and energized before or after a workout. Try the above recipes at home and let us know how it pans out down in the comments section.