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The Perfect Pre-Workout Smoothie


Lately I’ve been using my rowing machine 5 days a week for 30 minutes (yay me!), but I noticed that later in the day I was getting quite tired. After doing some research, I discovered that I wasn’t getting enough carbs and electrolytes before my workout.

Low-Calorie Breakfast Smoothie
A fruit and spinach smoothie for weight loss.
Try this recipe…

Why add carbs like oatmeal?

First of all, carbs give you quick energy that can help motivate you to get started on your exercise routine. Secondly, your body stores glucose as glycogen, and during exercise your body taps into these glycogen reserves for sustained energy. This keeps you from pooping out in the middle of your workout. Consuming carbs before and during exercise can enhance performance, delay fatigue, and allow you to work out longer or at higher intensities. Finally, after a workout, carbs help replenish glycogen stores, aiding in recovery and preparing your body for future workouts.

Why supplement with electrolytes?

Electrolytes – like sodium, potassium, and magnesium – help regulate fluid balance in your body. Proper hydration is essential for optimal muscle function and energy levels. Electrolytes are also vital for nerve signal transmission: they help your muscles contract and relax. Low levels of electrolytes can lead to cramps, fatigue, and decreased performance. Certain electrolytes, like magnesium, are involved in energy production at the cellular level, aiding in the conversion of food into usable energy.

Why cranberries & blueberries?

I read a great article in the New York Times about cancer-fighting foods, and cranberries and blueberries sounded like a tasty, easy way to get the recommended 1/2 – 1 cup of berries a day.

Fleshy fruits like strawberries, blueberries, cranberries, pomegranates and black raspberries are packed with antioxidants like vitamin C and flavonoids that help protect cells from stress and DNA damage that can increase cancer risk. Plant compounds called anthocyanins give berries their colorful hues and anti-inflammatory heft; and reducing inflammation is important, because it “is a big driver of cancer.”

For the most anti-inflammatory benefits, aim for about one-half to one cup of fresh or frozen (and ideally organic) berries per day. [NYT]

Why this crazy vegetable slaw?

This same NYT article also recommended cruciferous vegetables, and I knew that I could easily fit them in my smoothie.

Cruciferous vegetables like broccoli, brussels sprouts, cauliflower and cabbage are rich sources of isothiocyanates, plant compounds that help our cells clear out toxins and repair themselves, which are crucial for cancer prevention.

Research suggests consuming more than four or five servings of cruciferous vegetables per week is associated with a reduced risk of cancer and other chronic conditions. [NYT]

A serving of raw vegetables is 1 cup, so this smoothie follows the above guidelines well.

What I did with all this information

I decided to modify my regular morning smoothie and turn it into a powerful pre-workout smoothie, and the results speak for themselves. I now have lots of energy during my workout as well as in the afternoon, and I feel great, because I’ve gotten in my daily exercise too!

Pre-Workout Smoothie

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CALORIES: 239
SERVINGS: 1
TIME: 5 minutes
BY: shrinkviolet.com
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Ingredients

  • 1 scoop Ultima Replenisher Electrolytes: Lemonade flavor (see Notes)
  • 1/2" nub ginger (unpeeled)
  • 5-7 drops sucralose (I like EZ Sweetz) (5=tart, 7=sweet)
  • ¼ cup Kodiak Protein Oats (See Notes)
  • 1 TB oat fiber
  • 1 TB cacao powder (or unsweetened cocoa powder)
  • ¼ cup plain, non-fat, unsweetened Greek yogurt (I like Fage 0%)
  • ½ cup frozen blueberries
  • ½ cup frozen cranberries (or frozen strawberries)
  • 1 cup fresh baby spinach (packed tightly in the measuring cup)
  • 1 cup slaw blend (I use Marketside Super Blend from Walmart. See Notes.)
  • 1 cup water
  • ¾ cup ice

Equipment

Instructions

  • Add all ingredients to your blender in the order listed, and blend until smooth.
    I use a Vitamix and it handles this heavy load no problem, but if you have a less powerful blender you may need to stop and scrape down the sides a few times. Adding more water a few tablespoons at a time will help as well.
    pre workout smoothie ingredients

Notes

marketside super blend walmartIt is important to use an electrolyte powder with a strong flavor to mask the harsh taste of the slaw blend (see below note). I like Ultima Replenisher Electrolytes in the Lemonade flavor because I can’t taste or smell the slaw blend at all.
Slaw blend: I use the Marketside Super Blend from Walmart which contains broccoli, cabbage, brussels sprouts, a little carrot, kohlrabi, and kale. “Super” is right!
What the heck are ‘protein oats’?? They’re a great combination of rolled oats and protein powder. If you can’t find them, just use regular oats and add some protein powder.
Caffeine: Do you like caffeine before your workout? Just use a caffeinated electrolyte powder!
Why no bananas? Well, mostly because I don’t like them in my smoothies, but if you do, go ahead and add some frozen banana slices. This will up the calories, but it also gives you extra carbs for more energy. 

Estimated Nutrition Per Serving

Calories: 239Carbohydrates: 53.6gProtein: 14.6gFat: 2.7gSaturated Fat: 0.5gCholesterol: 5mgSodium: 166.2mgFiber: 30.2gSugar: 13.4g

Did you make this recipe?

I want to see… Leave a comment below or snap a pic/video and tag me on TikTok, Pinterest, YouTube, Facebook, Lemon8, Instagram, or Threads!

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pre workout smoothie

I can tell the difference when I have this smoothie before a workout. My head is clearer, I have additional stamina, and my energy stays high all day. Give it a try and let me know if it works for you. Happy exercising!


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