Everything A Smoothie Needs Before You Workout
Published: November 5, 2024 by Nicole Dieckman
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The Perfect Combination
The word perfect here is opinion, but in my opinion, this smoothie is ideal for anyone who is on a fitness journey, and here’s why:
Pre-Workout: Pre-workout gives you extra energy and endurance without the heavy gut feeling that coffee can give you. With 200mg of caffeine, the Alani Pre-Workout has quickly become a must-have in my get-up-and-go smoothies. Because I work out every day, it has completely replaced my morning coffee. Not to mention, nobody can hold a candle to the flavors of the Alani powders.
Protein Powder: Protein powder is about two things: the amount of protein and the taste. There are way too many protein powders out there that ruin the goodness of a smoothie. I’ve spent countless hours of my life plugging my nose and throwing back protein that tasted like YUCK to ever try another protein powder again. But, for some reason, people are still putting foul-flavored protein in their smoothies and chucking them back. Not me. The Premier Protein powder is everything because it’s smooth, rich, and filled with 30g of protein at 150 calories. This recipe uses the plain vanilla flavor. In my recipe I only use one scoop, which means 15g of protein, if you’d like the full 30g, use a second scoop after the first blend and lightly blend again.
Banana: Potassium is critical for fitness lovers because it keeps you from getting cramps. And while “nothing is worse than cramps” sounds dramatic, if you do get a cramp, that’s exactly how it feels.
Spinach: According to Cleveland Clinic, spinach is a nutritional powerhouse low in calories but high in vitamins, nutrients, and filling fiber, which is why it’s considered a superfood.
Spinach contains:
- Vitamin K
- Vitamin A
- Folate
- Manganese
- Vitamin C
- Magnesium
- Riboflavin
- Iron
- Vitamin E
- Copper
- Potassium
- Vitamin B6
- A variety of antioxidants
So, considering it’s tasteless in this smoothie, eat your spinach.
Greek Yogurt: Greek yogurt brings probiotics to the table. And as we all know, good health starts in the gut. However, you may not know that Greek yogurt also contains Iodine, and according to the Academy of Nutrition and Dietetics, Iodine is a critically important nutrient. Fortified salt is what most countries rely on to encourage adequate intake, but if you’re into fitness, you may be limiting your salt, and in that case, this ingredient could be crucial. Besides probiotics and Iodine, greek yogurt contains vitamin A, Vitamin B12, Calcium, Potassium, and Phosphorus, according to WebMD
Blueberries: According to Healthline, blueberries are another superfood we have in this smoothie. They contain vitamins, healthy plant compounds, and antioxidants that have the potential to regulate blood sugar and aid in heart and brain health.
Blueberries contain:
- Fiber
- Vitamin K1
- Vitamin C
- Manganese
- Vitamin E
- Vitamin B6
- Copper
- Antioxidants that could help prevent cancer, lower your risk of heart disease, and lower blood pressure: anthocyanin, quercetin, and myricetin (for more information about these antioxidants, read this Healthline article).
Mangos: Maria Fernandes at American Heart Association News suggests that mango may be the luscious superhero of fruit. Mangos contain more than 20 vitamins and minerals and are high in fiber, which is beneficial for colon cancer prevention, heart disease, and weight control. To learn more about the extensive benefits of mangos, read Maria’s full article here.
(*optional) Orange Juice: Orange juice can be replaced with water for a low-sugar option, juice is a popular option in smoothies and I choose calcium-fortified Simply orange juice for added calcium and vitamin C, however if you choose to skip the juice for a low-sugar option, water works perfectly fine, too.
The Perfect Blender
Before I get to the recipe, I also want to drop the blender that I use because, this blender is perfect for smoothie lovers. My husband laughed at me when I bought a blender just for smoothie making, but honestly, this blender has changed my life. Using the big blender every time I wanted a smoothie kept me from getting in the habit of making smoothies and having to clean it, which was a pain. I didn’t want to go through the trouble. After getting the Ninja Pro Compact Personal Blender, my routines changed for myself and also for my kids. The cup size is perfect for one smoothie, and cleaning it is as simple as adding hot water and soap, then turning it on. Now, three of the five people in my family have a smoothie every morning.
The Perfect Pre-Workout Smoothie Recipe
Ingredients:
1 Banana
1/2 Cup Frozen Blueberries
1/2 Cup Frozen Mango
1 Handful of Baby Spinach
2-3 Tbsp of Greek Yogurt
1 scoop Protein Powder
1 scoop Pre-Workout
1 Cup Orange Juice *(replace with water for a low sugar option)
Directions:
Break the banana into bite-sized pieces and place it in the blender cup. Next place the spinach; on top of that, put the frozen fruit and Greek yogurt. Add the juice (or water if you prefer). Add the powders last, screw on the blender top and blend.
Note: Using frozen fruit prevents the need to add ice. If you choose to use fresh fruit, your smoothie will not have the same texture or temperature, and you may need to add ice. I suggest frozen fruit.
Note: 1 scoop of protein powder is 15g, to add a second scoop, if you’d like the full 30g, you may need to blend first, then add the second scoop and blend again, to make room in the blender cup for the second scoop.
References/Sources—
Cleveland Clinic: Health Essentials
https://health.clevelandclinic.org/benefits-of-spinach
Academy of Nutrition and Dietetics
https://www.eatright.org/health/essential-nutrients/minerals/iodine-a-critically-important-nutrient
WebMD: Health Benefits of Greek Yogurt
https://www.webmd.com/diet/health-benefits-greek-yogurt
Healthline: Blueberries 101: Nutrition Facts and Health Benefits
https://www.healthline.com/nutrition/foods/blueberries
American Heart Association News: Is mango the luscious superhero of fruit?
https://www.heart.org/en/news/2021/06/02/is-mango-the-luscious-superhero-of-fruit
