Fuel Your Workout: The Perfect Pre-Gym Breakfast Smoothie
Easy Pre Workout Smoothie
This delicious and easy pre-workout smoothie is the perfect boost you need before hitting the gym. It’ll fuel your energy levels, support muscle building, and aid in weight loss! Plus, it’s dairy-free, gluten-free, plant-based, and made with just 6 simple ingredients.
Let’s Talk Pre-Workout Nutrition
When it comes to working out—whether your goal is muscle building, weight loss, or endurance—nutrition is key. While I also work out for my mental health (and it’s amazing for that!), fueling your body correctly can make a big difference in how effective your workout is.
There’s often a lot of focus on post-workout nutrition, but let’s not forget about pre-workout. What you eat before exercising is just as important. Eating the right foods beforehand ensures you’re not running on empty and primes your body for muscle growth, strength, and endurance.
Are smoothies good for pre-workout?
Absolutely! Smoothies are one of the easiest and most convenient options for a pre-gym breakfast. They’re quick to make, easy to digest, and packed with the two most important macronutrients for pre-workout: carbohydrates and protein.
The natural sugars from fruits in smoothies provide fast-digesting carbohydrates, which give your body a quick energy boost. And adding a quality protein source like a protein powder or non-dairy milk rounds it out perfectly.
What should I eat 30 minutes before a workout?
If you’re wondering what to eat shortly before hitting the gym, the two key macronutrients to focus on are:
- Carbohydrates: These are your body’s most efficient source of energy. Carbs break down into sugars for immediate use or are stored as glycogen for later. Eating enough carbs before your workout helps prevent your body from breaking down muscle tissue for energy.
- Good options: Bananas, berries, apples, dates, apricots, sweet potatoes, or white rice.
- Pro Tip: For longer or more intense workouts, go for slower-digesting carbs like oats, quinoa, or brown rice about an hour beforehand for sustained energy.
- Protein: This helps fuel your muscles, repairs micro-tears in muscle fibers caused by workouts, and boosts your metabolism for a higher calorie burn.
- Good options: Protein powders, egg whites, 0% Greek yogurt, low-fat cottage cheese, chicken breast, or tuna.
- Note: Avoid fats less than 2 hours before working out as they digest slowly and can cause bloating or sluggishness.
Best Pre-Workout Protein Powders
There are so many protein powders out there, and I get how overwhelming it can be! Here’s what I look for in a pre-workout protein powder:
- Minimal ingredients.
- High-quality, clean ingredients.
- No artificial flavors or colors.
Switching up your protein powder regularly is a good idea to avoid over-consuming a single type of protein. For example, you could use a whey-based powder one day and a seed or pea-based powder the next.
My favorite is Naked Nutrition! They have a wide range of protein powders with premium-quality ingredients and no unnecessary additives. Here are some of their best options:
- Naked Seed: Organic pumpkin, sunflower, watermelon seed protein, and chia seed protein.
- Naked Pea: Pure yellow pea protein.
- Naked Rice: Organic sprouted whole grain brown rice protein.
- Naked Whey: Grass-fed whey protein concentrate.
- Naked Egg: Egg white protein powder with less than 1% sunflower lecithin.
- Naked Collagen: Pasture-raised bovine collagen peptides.
Pre-Gym Breakfast Smoothie Ingredients
Here’s what you’ll need to whip up this simple and delicious smoothie:
- Banana: A perfect source of fast-digesting carbs and potassium to support muscle health.
- Frozen blueberries: Another great carb source for quick energy.
- Maple syrup: Adds sweetness and an extra energy boost.
- Lemon juice: A natural metabolism booster.
- Naked Seed protein powder: A premium plant-based protein source.
- Cinnamon: Helps with exercise recovery and adds amazing flavor.
- Unsweetened non-dairy milk: A low-fat liquid base.
Why is banana great before a workout?
Bananas are a fantastic choice for a pre-gym breakfast smoothie because they provide quick-digesting carbs, potassium for muscle function, and a creamy texture that makes the smoothie satisfying but not too heavy.
More About Naked Nutrition
I can’t say enough good things about Naked Nutrition! Their protein powders are truly the cleanest I’ve come across—no additives, fillers, or artificial junk. They also carry protein bars, sports supplements, collagen peptides, greens powders, and multivitamins.
If you’re ready to level up your workouts, I highly recommend trying this smoothie and exploring their products. You can even take their free online quiz to find out which Naked Nutrition products best suit your health and wellness goals.
Give this pre-workout smoothie a try, and let me know how it fuels your next gym session!
Easy Pre Workout Smoothie
Ingredients
- 1 ripe banana peeled
- 1/2 cup frozen blueberries
- 1 tsp maple syrup
- 1 tsp cinnamon
- juice from 1/2 lemon
- 2 scoops Naked Seed protein powder or 1-2 scoops of protein powder of your choice, see notes
- 1/2 cup unsweetened almond or oat milk
Instructions
- Add all ingredients to a blender and blend until completely smooth.
- Enjoy 30 minutes before working out for the best benefits (see notes)
Notes
- Choose from plant-based protein powders, whey protein, collagen, or egg white protein (see under recommended products and use the serving size as indicated on the container).
- This pre-workout smoothie is best for if you have a shorter amount of time to exercise or you are performing a fast high-intensity workout of shorter duration.
- If you are planning a longer duration workout (such as a 10km run, or another intense endurance activity of 1 hour or more, add 1/4 cup of whole grain rolled oats to your smoothie for slower digesting carbohydrates that provide longer-lasting energy)
Nutrition
Hi, I’m Emily Hart, a 32-year-old chef with a lifelong passion for cooking that goes far beyond just a career—it’s the heart and soul of who I am. From the moment I was old enough to hold a spoon, I’ve been enchanted by the way food brings people together, how flavors can tell stories, and how a simple dish can evoke powerful emotions. The kitchen is my sanctuary, where the sizzle of pans and the aroma of fresh ingredients inspire me to create something special every day.
For me, cooking isn’t just about following recipes; it’s about experimenting, pushing boundaries, and blending culinary traditions to create something new and exciting. Whether I’m preparing an elegant five-course dinner or a comforting bowl of homemade soup, I pour my heart into every detail. I believe that food has the power to connect us all—whether through shared meals or teaching others how to find joy in cooking.
Over the years, I’ve honed my skills not only in crafting delicious meals but also in understanding what makes people feel at home when they sit down at the table. I love sharing my passion with others through cooking classes, collaborations with fellow food enthusiasts, and simply bringing people together one plate at a time. Cooking is my art form, and every dish is an opportunity to share a piece of myself with the world.