Being on a vegetarian diet for over a year, finding a non-animal source of proteins and nutrients to fuel my gym performance hasn’t been easy.
Adamant as I was to hit the jackpot with veggies and fruits, I finally found my go-to recipes for smoothies that will give you the best boost of energy, focus, vitamins, and minerals.
After a lot of online research and discussions with my dietician, I have compiled a list of vegan pre-workout recipes you must try. The best thing about these smoothies is that you can tailor the recipe to suit your preference.
I’ve also added my secret ingredient to each smoothie recipe. Read on and have your blender ready.
Quick Summary
- The best vegan pre-workout smoothie recipes include; cinnamon green smoothie, banana walnut bliss, pink strawberry delight, coconut green smoothie, and avocado date smoothie.
- Coconut water, fruits, seeds, rolled oats, and nut butter are some of the commonly used ingredients when preparing a vegan pre-workout smoothie.
- The vegan pre-workout smoothies give you the energy and focus to efficiently perform your workouts.
5 Great Vegan Pre-workout Smoothie Recipes
Here are five recipes for vegan pre-workout smoothies that I have tried and thought were delicious.
Go ahead and try them as they are, or adjust the recipe to your preferences.
1. Cinnamon Green Smoothie
Ingredients:
- 1/4 cup water
- 1/4 cup milk: soy, nut, or oat
- 1 scoop vegan pre-workout powder
- 1 apple (cored, peeled, and chopped)
- 1 tsp agave or honey
- 1 cup kale or spinach
- 1/2 tsp cinnamon
- 1/8 tsp nutmeg
- 8 ice cubes
Instructions:
- Add the ingredients to a blender (high-speed) in the order they appear on the list above so your smoothie processes faster.
- Add all the ingredients EXCEPT the ice cubes to the blender and blend for 1 minute.
- Make sure and blend for the full minute to ensure the ingredients get smooth and creamy.
- Add the 8 ice cubes and blend for another 30 seconds.
Feel free to swap out pear or banana for the apple for a bit of variety. You can also add chopped nuts like walnuts or pecans or a bit of coconut on top as a garnish.
2. Banana Walnut Bliss
Ingredients:
- 2 cups milk: milk: soy, nut, or oat
- 1 scoop vegan pre-workout powder
- 1 large banana
- 1 tbsp honey
- 1/4 tsp vanilla extract
- a handful of walnut pieces
Instructions:
- Add the ingredients to a high-speed blender in the order they appear on the list above so your smoothie processes faster.
- Blend all the ingredients until smooth and creamy.
You can make a variation that includes almond butter, peanut butter, or any nut butter of your choice.
3. Pink Strawberry Delight
Ingredients:
- ½ cup milk: soy, nut, or oat
- 1 scoop vegan pre-workout powder
- ½ cup fresh or frozen strawberries
- 1 ripe banana
- ¼ cup pineapple
- Handful dried blueberries
- Handful nuts
Instructions:
- Add the ingredients to a high-speed blender in the order they appear on the list above so your smoothie processes faster.
- Blend all the ingredients until smooth and creamy.
You can swap out the blueberries for another berry. Goji or cranberries work well also.
4. Coconut Green Smoothie
Ingredients:
- 1/2 cup coconut milk
- 1/2 cup plain Greek yogurt
- 1 scoop vegan pre-workout powder
- 1 cup spinach
- 1 large banana peeled
- 1 large green apple (cored, peeled, and chopped)
- 2 tablespoons shaved coconut
- 1 cup ice
Instructions:
- Add the ingredients to a high-speed blender in the order they appear on the list above so your smoothie processes faster.
- Blend until smooth and creamy.
Feel free to swap out the coconut milk for almond milk or other milk of your choice; just remember you will have less of a coconut flavor.
5. Avocado Date Smoothie
Ingredients:
- 1 cup milk: soy, oat, coconut, or nut
- 1 scoop vegan pre-workout powder
- 1 banana, fresh or frozen
- 2 dates pitted
- 1/2 large avocado, peeled
- 1 tsp vanilla extract
- 3–4 ice cubes
Instructions:
- Add the ingredients to a blender, preferably high-speed, in the order they appear on the list above so your smoothie processes faster.
- Blend until smooth and creamy.
Garnish with cacao nibs, coconut flakes, or chia seeds for added nutrients and flavor.
Best Vegan Pre-workout Smoothie Ingredients
Here are some must-haves for making delicious vegan pre-workout smoothies.
Coconut Water
Coconut water is low in calories, free of fat and carbs, it makes your pre-workout taste better, and is a great way to promote hydration during a workout [1].
Related: Is Coconut Water Pre-Workout Good?
Fruit
Not only is fruit a great way to get vitamin C to boost your immune system, but fruits also contain valuable carbohydrates that your body uses for fuel.
Nut Butters
Nut butter is a great pre-workout ingredient as it offers loads of protein, good fats, and fiber, all essential for a healthy diet.
“Fruits provide fiber, vitamins and minerals, while nut butters are rich in fiber and protein that can help you feel full and energized.”
-Lizzie Streit, MS, Registered Dietitian
Rolled Oats
Oats are a great way to prepare your muscles for working out as they are whole grains packed with carbohydrates and fiber [2]. The body digests oats slowly, giving you a longer payoff during exercise.
If you prefer, you can swap out oats for brown rice; they both have a nutty flavor.
Seeds
Seeds are a superfood in smoothies and are high in essential fatty acids like omega-3, plant-based omega-6, and antioxidants.
Whatever your preference, chia seeds, sunflower, or flax seeds blend well into a smoothie.
FAQs
Is A Green Smoothie A Good Pre-Workout?
A green smoothie is a good pre-workout. Green smoothies contain nutrients that can fuel your workout. Add a scoop of protein or pre-workout powder, and you boost your exercise performance even further.
Is Almond Milk Good For A Pre-Workout?
Almond milk is good for a pre-workout because it offers a great combination of fat, protein, and carbohydrates. Using almond milk in a smoothie with a scoop of protein or pre-workout powder is a great way to fuel a workout.
Should You Fuel Your Workout With a Vegan Smoothie?
The options for making smoothies are endless, from bananas to spinach to coconut oil and pumpkin seeds or whatever else you can dream up.
The one ingredient you don’t want to forget is a scoop of pea-based or other vegan pre-workout to add an extra punch of nutrition and energy.
Free of animal-based products and based on scientifically-backed active ingredients, these pre-workouts are patented to prevent muscle waste, speed up workout recovery, and improve focus.
References:
- https://health.clevelandclinic.org/the-health-benefits-of-coconut-water/
- https://www.naturalbalancefoods.co.uk/community/fitness/benefits-of-oats-for-fitness-and-exercise-/
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