Pre & Post Workout Nutrition 4 MIN READ 74 VIEWS August 28, 2021

Top 5 Pre Workout Smoothie Recipes To Amp Up Your Workouts

Written By Jyoti Jaswal

Most of the time, bodybuilders and gym goers experience trouble keeping their bodies healthy since they undergo a lot of physical exertion that drains most of the nutrition that they consume. They also do not have the time to make a proper nutritious meal, which is one of the main reasons to why it is recommended that we consume a good amount of protein along with our daily food intake through pre workout smoothies.

A pre workout smoothie is nothing but a blend of protein powders such as whey protein concentrate, in combination with nutrient rich natural food sources such as fruits and vegetables. Pre workout smoothie is a quick and healthy alternative to meet the recommended daily allowance for protein in a single go. However, the pre workout smoothies available in the market are often ridiculously expensive and fail to meet the quality standards for protein intake, which is why it is better for you to go homemade.

Let us have a look at some of these pre workout shakes recipes and understand the nutrition that they bring to our diet.

#1 Yogurt Oat Smoothie

Combined with yogurt, oats are one of the healthiest ingredients to consume and act as an excellent base for a pre workout smoothie. Get the most out of your day by consuming this simple and easy to follow smoothie before workout.

Ingredients Required:

  • 1/4 cup of uncooked rolled oats.
  • 1 teaspoon of chia seeds.
  • 1 cup of unsweetened coconut milk.
  • 1/4 cup of yogurt (preferably Greek yogurt).
  • 1/2 teaspoon of vanilla extract.
  • 1 to 2 teaspoons of honey or any store-bought sweeteners. 
  • 1 cup of frozen, fresh, or canned pineapple pieces.

Instructions:

  • The first thing that we need to do here is to make an instant flour of sorts by blending the oats and chia seeds at a high-speed setting. This will be the base for your best pre workout smoothie.Make sure that your blender is completely dry before doing this to avoid any lumps.
  • Once you get a fine, smooth flour, throw in the coconut milk, yoghurt, and pineapple. You can top your best pre workout smoothie off with either honey or stevia, depending on your preference.
  • It is also recommended that you refrigerate your best pre workout smoothie for at least four hours, preferably overnight before consuming it. This makes sure that the oats and chia seeds reach the ideal consistency. Mix well. Your pre workout smoothie is ready to serve.

Nutrition Facts:

  • Calories: 263 
  • Sugar: 35 grams
  • Sodium: 221 grams
  • Fat: 4 grams
  • Carbohydrates:56 grams
  • Fibre: 11 grams

#2. Banana Vanilla Smoothie

This pre workout smoothie recipe calls for the simple yet elegant combination of banana and yoghurt. Throw in the decadence of the vanilla, and the sweetness of the grapes, you get the perfect smoothie before workout to consume. 

Ingredients Required:

  • 1 ½ cups fresh spinach leaves
  • Banana, cut in chunks 
  • 1 cup grapes 
  • 1 tub vanilla yoghurt 
  • ½ apple
  • A scoop of your preferred protein powder


Instructions:

  • Using a large blender combine your apple, spinach, banana, grapes, and yoghurt. 
  • Blend your pre workout smoothie recipe ingredients until you get a smooth mixture. 
  • Strain this mixture to avoid getting tiny fruit bits in your pre workout smoothie recipe. 
  • Your smoothie before workout is now ready to be served chilled with some whipped cream. 

Nutrition Facts:

  • Calories: 163 calories
  • Sugar: 10 grams
  • Fat: 2 grams
  • Carbohydrates: 19 grams
  • Fibre: 3 grams
  • Protein: 16 grams

#3.  Banana Berry Protein Shake

Berries are full of protein and antioxidants that are useful for your body. Combined with the creaminess of the bananas, this drink makes for one of the best pre workout shakes recipes.

Ingredients Required:

  • 1/2 cup silken tofu
  • 1/2 cup pomegranate juice
  • 1 ripe banana
  • 2 cups mixed berries (blueberries, blackberries, raspberries, or strawberries)

Instructions:

  • Combine all your ingredients for the pre workout shakes recipes in a blender and blend until you get the desired, smooth consistency.
  • It is recommended that you use fresh berries instead of frozen ones in your pre workout shake recipe to get the maximum flavour. Fresh berries are also sweeter in general and eliminate the need for using sugar or any other artificial sweeteners.
  • You can also experiment with this pre workout shake recipe by swapping out the pomegranate juice with any other type of fruit juice that you have in your fridge. 

Nutrition Facts:

  • Calories: 163 calories
  • Sugar: 10 grams
  • Fat: 2 grams
  • Carbohydrates: 19 grams
  • Fibre: 3 grams
  • Protein: 16 grams

#4 Strawberry Protein Smoothie

With the strawberries lending a natural sweetness and the banana bringing an element of thick texturedness, this pre workout shake recipe is one of the most delicious and easy to follow.

Ingredients Required:

  • 1/3 cup greek or low-fat yoghurt 
  • 1 cup unsweetened almond milk
  • Graham crackers
  • 1.5 cups whole frozen strawberries
  • 1/2 cup frozen sliced banana
  • 1/4 cup of your preferred protein powder 

Instructions:

Combine your strawberries, banana, protein powder, yoghurt, and almond milk in a blender and blend it at the highest speed until you get the desired consistency. You can top off your protein shake with some crushed graham crackers and whipped cream as well. Enjoy your smoothie before workout.

Nutrition Facts:

  • Calories: 206 
  • Sugar: 13 grams
  • Fat: 2 grams
  • Carbohydrates: 28 grams
  • Fibre: 5 grams
  • Protein: 19 grams

#5  Vegan Peanut Butter Chocolate Protein Shake

This smoothie before workout recipe combines the classic elements of peanut butter and chocolate to deliver the protein your body needs in the tastiest way possible.

Ingredients Required:

  • 1 cup soy milk
  • 1/2 cup silken soft tofu
  • 2 tablespoons peanut butter
  • 1 to 2 tablespoons cocoa powder
  • 1 to 2 tablespoons honey
  • 1 tablespoon chia seeds

Instructions:

  • Combine all your ingredients together and blend until smooth to get the perfect and creamy protein shake. If you do not have peanut butter at hand, you can make some by tossing a few roasted peanuts inside the food processor along with some honey and a pinch of salt.
  • You can also give your protein shake a slight kick by adding a hint of instant coffee. This not only gives you the protein that you need but also makes sure that you are energised for the day.

Nutrition Facts:

  • Calories: 296 calories
  • Sugar: 24 grams
  • Sodium: 321 grams
  • Fat: 6 grams
  • Carbohydrates: 49 grams
  • Fibre: 11 grams
  • Protein: 22 grams

Conclusion

While these pre workout smoothie recipes are a healthy and fun way to make sure that you are getting the protein that you require, they are not viable replacements for actual meals. Make sure that you consume these pre-workout smoothies in moderation and try to get a major chunk of your nutritional intake from natural whole foods that also provide the required amount of fibre to your body.

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