No matter your fitness goals, fueling up before your workouts can make a big difference in how you feel in the gym (and the results you see). Enter: Pre-workout smoothies, a customizable, go-to option to fuel up and crush your next strength training session.
With so many pre-workout products and trends out there, deciding which ingredients deserve a spot in your pre-workout smoothie recipe can be easier said than done. That’s why we’re breaking down our favorite ingredients to fuel muscle growth, so your smoothies have everything your body needs — and nothing it doesn’t.
We’ll cover:
- The benefits of pre-workout smoothies
- Key ingredients for muscle growth
- What should I put in a pre-workout smoothie?
- When is the ideal time to drink a pre-workout smoothie?
- Four easy recipes to get started
Pre-workout smoothies fuel your workouts for max results
Pre-workout smoothies are a triple threat for fueling your workouts because they combine carbohydrates for quick energy, protein for muscle support, and liquids for hydration.
Why is this important? During exercise, your muscles rely on glycogen, which is stored carbohydrates, as their main fuel. When glycogen runs low, you’ll feel sluggish, your performance drops, and your workout won’t be as effective. Pre-workout smoothies are an easy and efficient way to ensure a safe workout by providing the proper nutrition and glycogen.
The benefits include:
- Fast-acting carbs: Quick-digesting carbs in pre-workout meals give your body fast energy because they’re absorbed more quickly in liquid form. That’s energy your body can use right away during your workout.
- Hydration: It’s no surprise that the extra liquid in a smoothie not only delivers nutrients but also gives you a hydration boost.
- Convenience: Drinking a pre-workout smoothie can be an easy option for busy mornings, early lifts, or when you’re on the go.
- Customizable: Smoothies are highly customizable, letting you control the amounts of protein, carbs, and fat to hit your macro goals, while also tailoring the flavor to your taste.
With the benefits in mind, here’s a closer look at the ingredients you’ll want in your pre-workout smoothie.
Key ingredients for a muscle-building pre-workout smoothie
Let’s face it — groceries can get expensive. That’s why it’s important to choose ingredients you know will help you reach your goals. By choosing ingredients that contribute to energy, strength, and recovery, you can create a blend that works for your training and taste.
Protein ingredients for muscle growth and repair
Protein provides the essential amino acids for improving performance and body composition. For muscle growth, adults should aim to get around 35% of their daily calories from protein, or, 0.7 to 1 gram of protein per pound of body weight.
Try these high-protein ingredients:
- Dairy milk
- Greek yogurt
- Egg whites
- Bulk whey or plant-based protein powder
Carb ingredients for an energy boost
Carbs not only provide fast energy, but also antioxidants and polyphenols, which promote healthy immune function. Carbs also support energy for more reps during your workout and prevent overtraining.
Add these carb-rich ingredients to your pre-workout smoothies:
- Oats
- Fresh or frozen fruit such as bananas, berries, or a tropical blend like pineapple and kiwi
- Honey
Fat ingredients for nutrient absorption
Fat is important for all goals, whether it’s maintenance, weight loss, or muscle gain, because it supports nutrient absorption and our hormone signaling. Fats can also provide great flavor and smoothie consistency.
Try these healthy fats:
- Peanut butter
- Almond butter
- Granola butter
- Avocado and olive oil
Liquid ingredients for hydration and texture
Liquid ingredients provide the base for the smoothie and support hydration before a workout, which is crucial for staying active. Dairy and dairy substitutes can provide carbs and proteins.
Some of our favorite liquid smoothie bases include:
- Cow’s milk
- Almond milk
- Coconut milk
- Oat milk
- Coconut water
- Plain water
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Pre-workout mixes vs. pre-workout smoothies
Pre-workout mixes are another effective way to prep your body and mind for your next workout. Unlike pre-workout smoothies, which have several ingredients, pre-workout mixes are simply mixed into water or taken in gummy form. Pre-workout is a quick option for when you’re on the go, but it can’t be customized like a smoothie. If you’re looking for pre-workout fuel that’s precisely tailored to your goals, smoothies are the way to go.
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The ideal smoothie macronutrients for building muscle
If you’re trying to build muscle, your smoothie needs to give you enough protein, carbs, and energy to power your gains. A good goal range is 30 to 40 grams of protein and 30 to 60 grams of carbs in your smoothie.
If you’re drinking a smoothie close to your workout, you may want to reduce the amount of fat and fiber since it can slow down digestion and is less optimal for performance and lifting. Keeping it low-fat with around 5 to 10 grams max of fat will support your goals without holding back your performance.
It might take time to fine-tune your ideal macronutrient breakdown based on your body composition goals. Building muscle does not happen overnight. Once you find the right routine and diet for your body, consistency is key.
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Why protein powder is a game-changer in pre-workout smoothies
Protein is crucial for muscle repair. In order to increase muscle strength and gain, consuming the necessary amounts of protein is crucial. The powder form of protein is a quick way to hit your macro goals. (and the added convenience of drinking before you go is a plus). That’s why protein powder smoothies are becoming more popular and effective. Ingredients often include vitamins, minerals, amino acids, and herbs.
There are a variety of protein powders to choose from, depending on your diet:
- Whey protein: Whey is the watery part left after milk curdles. While this might sound gross, it is a popular smoothie ingredient because of its neutral flavor and benefits. It is nutritious with vitamins and effective for muscle-building ingredients.
- Pea protein: This is a powder extracted from yellow peas that aids muscle growth and iron intake. Bonus: It’s a great option for vegans since it’s plant-based.
- Soy protein: Derived from soybeans, soy protein powder is another great vegan option with the same benefits as other powders, often at a lower cost.
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How much protein powder do you need?
While it can vary from one individual to the other, the standard is one to two scoops per smoothie. Depending on your formula, this can provide around 20 to 25 grams of protein. For bulking, you may want to add an extra scoop, but be wary that too much powder can affect the smoothie's taste and texture.
Easy and nutritious pre-workout smoothie recipes for fast energy and muscle growth
Let’s put it all together: Here are four carb- and protein-rich pre-workout smoothie recipes to fuel your muscle growth.
Peanut butter chocolate smoothie
- 1-2 scoops protein powder
- 1 banana
- 1 tablespoon of peanut butter
- 1 cup milk of choice
- Ice to help consistency
Strawberry banana smoothie
- 1 cup of Greek yogurt
- 1 cup strawberries
- 1 banana
- 1 cup milk of choice
Tropical smoothie
- 1 cup of Greek yogurt or 1-2 scoops of protein powder
- ½ cup pineapple
- ½ cup mango
- 1 cup of milk or 1 cup of coconut water
Berry oat builder smoothie
- 1 cup of egg whites
- ½ cup of oats
- 1 cup mixed frozen berries
- ½ cup to 1 cup of milk or liquid of choice
- ½ tsp of vanilla extract
- Cinnamon to taste
How to time your pre-workout intake before the gym
The timing of your pre-workout smoothie could be the difference between a great workout and a less-than-fun one (hello, upset stomach!). Making sure to eat (and hydrate) throughout the day can increase motivation, recovery, strength, and reduce the chances of injury during a workout.
As your workout gets closer, the size and composition of your meals or snacks should change. About three to four hours before training, a full meal with protein, carbs, fat, and fiber provides lasting energy. Around two hours out, it’s best to cut back on fat and fiber so your body can digest more easily. 60 to 90 minutes before your session, focus on high-carb and moderate-to-low protein options for quick energy that won’t weigh you down.
For a pre-workout smoothie, 30 to 60 minutes before a workout is ideal for workout results, especially for a smoothie that’s moderate to high in protein and carbs.
Power muscle growth with smoothies for steady energy
These ingredients and recipes provide the pre-workout fuel you need to effectively build muscle and feel your best during workouts. By combining nutrient-rich ingredients like fruits, vegetables, protein sources, and healthy fats, pre-workout smoothies can help speed up recovery and strengthen muscles — meaning you get more out of every rep and workout.
More nutrition tips and recipes
- Eating Before or After a Workout: The Strategy for Max Energy
- Recipe: Healthy Avocado and Greens Mint Smoothie
- Matcha Mango Protein Smoothie
- 3-Minute Banana-Berry Green Smoothie
- Coach-Approved Pre-Workout Snacks
Get a personalized training, nutrition, and recovery plan tailored to your goals — schedule your free consultation with an Anytime Fitness Coach today!
