Pre & Post Workout Smoothies (for strength, energy & nutrients)

Want to get the most out of your fitness routine?

Are you looking to lose weight? Tone up? Gain muscle?

The most important part of any workout is fuel.  Your body needs to strength boosting, vitamin packed fuel to get you through your workout of choice.

Smoothies are a simple way to get this fuel on board quickly and help avoid mid workout burn out.

The best smoothies include a healthy mix of protein and carbs.  Hydration should also be a main focus. You ideally need to replenish your body’s energy stores within 30 minutes of exercise.

Our Top tip “make two or three smoothies at the same time and store in the freezer so you can grab and go when you’re in a hurry and short on time”

Our Favourite Pre-Workout Smoothie Recipes

 “The Pro Athlete” Gluten & Vegan Recipe

  • 2 cups arugula
  • ½ cup beetroot juice
  • ¼ cucumber, diced
  • ½ apple, chopped
  • 5 mint leaves

Blend until smooth.

Arugula and beetroot are high in dietary nitrates, studies have found that dietary nitrates help lower blood pressure and reduce the amount of oxygen needed during sports.  Thus giving you the ability to perform better.

Nutritionist Lorraine Kearney recommends having this smoothie a couple of hours before your workout, as the nitrate plasma peaks around 2-3 hours and can stay elevated for 6-9 hours.

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“Energy Boosting Smoothie” Vegan Recipe

  • 5 cups of water
  • 1 banana
  • 1 cup of frozen berries
  • 1 tbsp flaxseed

Blend until smooth.

The smoothie is designed for the everyday gym goer who exercises for 45-60 minutes and ideally consumed an hour before exercise.

This smoothie is also designed for hydration and energy providing 25g of carbohydrates and tastes great.

(Credit & more information:

“Banana Walnut Bliss” Gluten Free Recipe

  • 2 cups of milk of your choice
  • 1 banana
  • 1 tbsp honey
  • ¼ tsp vanilla extract
  • Handful walnut halves

Blend until smooth.

This smoothie should be consumed ideally 30 minutes before hitting the gym. It gives the body time to absorb nutrients before your workout commences.  The walnuts provide the body with protein and healthy fats to help your bi


(Credit & more information

Our Favourite Post-Workout Smoothie Recipes

“Power Punch” Gluten Free Recipe

  • ½ cup blueberries
  • 1 cup of spinach
  • 1 tbsp ground flaxseed
  • 1 tsp coconut oil
  • 1tbsp 2% greek yoghurt
  • ½ cup sweetened almond milk

Blend until smooth.

This smoothie helps aid recovery, so you will be stronger quicker due to the added protein.

Greek yoghurt has twice the amount of protein to normal yoghurt, it also contains B6 and B12 which aids energy levels.

(Credit & more information:

“Tropical Green Machine” Vegan Gluten Free Recipe

  • 1 cup coconut water
  • ½ cup spinach
  • 1 medium banana frozen
  • ¾ cup frozen mango, diced
  • 1 tsp spirulina
  • 1tbsp chia seeds

Blend until smooth.

Adding greens to a smoothie increases it’s anti-inflammatory benefits, therefore increasing energy stores and encouraging tissue to repair. Coconut water also helps to replenish hydration levels.

(Credit & more information:

“Chocolate Cake Batter”

  • 1 cup of milk of choice
  • 1 tbsp raw cacao powder
  • ¼ cup of rolled oats
  • 1 tbsp peanut butter
  • 1 medium banana
  • 1 tbsp chia seeds
  • 1 scoop of chocolate protein powder (optional)
  • 1-3 ice cubes

Blend until smooth.

Cacao is a great source of magnesium which helps develop healthy bones and tissue, it is also a great source of iron. Cacao also aids workout recovery.

(Credit & more information:

Workout smoothies are incredible nutritional tools and literally cram all the nutrients you need into one drink, which is what makes them so popular. Whether you have a serious workout routine or just starting to gain a healthier fitter lifestyle, what you eat and drink before and after exercise is incredibly important. 

Smoothies are our fuel of choice. To ensure you always have a nutrition packed pre and post workout fuel load up your freezer with different flavours and recipes for different days.

Want to improve your health and fitness but not sure where to start?

Free Spirit Fitness offer a range of bespoke plans to suit our clients, we come to your home and train with you in the comfort of your own home.

Want to know more?

More Healthy Recipes from Free Spirit Fitness

Quinoa Super Salad Recipe

Halloumi & Quinoa Recipe

Immune Boosting Soup Recipe

Healthy Banana & Blueberry Pancakes

Victoria Mairiaux-Jones

I'm a Personal Trainer dedicated to improving my clients health and fitness. I work with people of all ages and levels of fitness, across Leamington, Warwick and Warwickshire. Lose Weight and get fit with Free Spirit Fitness Culture.

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