Recipe for the Best Fruit and Protein Pre-Workout Smoothie

Smoothie. Stephen Brashear / Stringer / Getty Images

Are you looking for a great smoothie recipe that you can use before a workout? Dr. Cory Holly, a naturopathic doctor, who specializes in sports nutrition education, gives us this power smoothie recipe. It blends vitamin supplements, fruit, and protein to create a health shake that will take you through your workout. He calls it his "shake and take" smoothie.

  • Difficulty: Easy
  • Time Required: 5 minutes

    What You Need to Make the Fruit and Protein Smoothie:

    • Blender: You can use a regular blender or one designed specifically for making juice and smoothies.
    • Fresh, pure water. You may want to use filtered water. You may also want to use some ice to make the smoothie colder and semi-frozen.
    • Low glycemic organic fresh fruit: suggestions are berries, cherries, pear, peach or apple. These will provide natural sweetness as well as anti-oxidants. While fresh fruit is preferred, you may use organic frozen fruit if fresh is not available.
    • Protein powder (whey, hemp or soy) This provides the protein source for the smoothie. You can use a variety of different protein powders, but these are the choices Dr. Cory Holly prefers:
      - Whey Protein Isolate: This is milk protein. If you are a vegan or on a dairy-free diet, you may wish to make a different choice
      - Hemp Protein Isolate: This is becoming more available and popular.
      - Soy Protein Isolate: This is widely available, but you may want to look for a non-GMO or organic product if those are issues of concern to you.
    • Optional performance supplements: 
      - Creatine Powder
      - Ribose
      - Spirulina Powder

    How to Make a Great Pre-Workout Protein and Fruit Smoothie

    1. In a blender, use clean, filtered water as a base and combine the following:
    2. 1 to 2 tablespoons omega-3 rich sport oil. This can be flax oil, chia oil or fish oil. These are best bought at a health food store as they degrade easily in heat and storage.
    1. 1 to 2 servings of whey, hemp or soy protein isolate. 
    2. One-half to 1 cup of low-glycemic organic fresh fruit.
    3. Additional performance ingredients such as ribose, creatine, glutamine and spirulina (½ to 1 teaspoon of each)
    4. If you want a frozen smoothie, add ice once you have added the powders and fruit.
    5. Blend all of the ingredients until your desired thickness is obtained.

    Tips for Pre-Workout Smoothies

    1. Dr. Cory Holly says: The objective is to enter the workout with glycogen-rich muscle, stable blood sugar and a positive nitrogen balance. Energy reserves should be high. Running on empty increases risk of injury, limits exercise performance and stifles progress.
    2. Pilates people, remember: Pilates is moderate strength training. You are unlikely to need many extra calories or sports enhancements. Moderate your smoothies accordingly -- the basics here will do.
    3. If you want the smoothie to be frozen, add crushed ice. The more crushed ice you add, the thicker the smoothie will be.

    More Smoothie Recipes

    8 High-Protein Smoothes for Weight Training: If you want more protein or also engage in muscle-building workouts, look at these recipes.

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