sunrise-over-mountains sunrise-over-mountains_mobile

Pre and Post Workout Smoothies

Pre and Post Workout Smoothies


pre workout smoothie

Workout Nutrition - Smoothies

Summer is here, and that means a return to races, hiking and biking. Not to mention the plethora of indoor and winter activities we all enjoy in colder months. It’s important to fuel those athletic bodies well! Smoothies are well known as a great source of fruit, but they can also be a fantastic source of protein, veggies and complex carbs that are wonderful for getting athletes the nutritional support they need.

Pre- and post-workout smoothies are a great way to give an athlete the protein kick and antioxidants needed for peak performance. While throwing a banana, some orange juice and some ice in a blender is always great snack choice, these are some options with a little more nutritional punch to support the intense workouts. Check out our Pinterest board for lots of ideas.

Pre-workout smoothie

Giving yourself the right energy will help make sure your workout is enjoyable and productive. But, don’t eat anything (even a smoothie!) close to working out – it could make you nauseated in the middle of your session. Instead, 45-60 minutes before your workout, try this smoothie option with plenty of protein for sustained energy!

  • 1 banana (frozen or fresh)
  • 1 handful (about ½ cup) of your favorite berries
  • 2 tablespoons nut butter of choice
  • 1 cup plain kefir
Put everything in a blender and mix. Yum! If you like colder smoothies, add a couple ice cubes or use frozen berries and bananas. If you aren’t a kefir fan, try plain Greek yogurt with a little OJ. If you’d like an extra shot of protein, use your favorite protein powder. Play with this and enjoy!

Post-workout smoothie

  Congratulations! Great work! Now your muscles need the chance to regroup and recuperate. Try this smoothie with tons of antioxidants to help muscles recover.

  • ½ apple
  • ½ cup cubed mango
  • ½ cup grapes
  • 1 table spoon lime juice
  • 2 giant handful of leafy greens
  • 2 Tablespoons flax seeds
  • 1 Cup coconut water, juice or water
  • Ice to desired consistency
Put everything in a blender and mix. Yum!


Create your own “smoothie bags” rather than purchasing the expensive ones from the frozen foods aisle. Simply put your favorite smoothie ingredients into plastic bags and freeze. Pull out one bag, add liquid of choice (we’re big fans of kefir for the protein kick!) and enjoy. Easy!

For the smoothest smoothies, be sure to put your liquids and non-frozen soft stuff in first, followed by anything frozen, followed by anything sticky (think nut butters). And drink immediately, as most of super-fresh smoothies don’t store well particularly well. Instead, use the freezer bag tip above and make them fresh, to drink immediately.

Looking for more smoothie inspiration?

What are your favorite combinations? Are the strictly fruit based, or do you like adventurous options like tofu, pumpkin or kale?

Bring on the Blender
Exos Protein Packed Smoothies
Runner's World - Smoothies for Runners