Healthy Smoothie Recipes and Delicious Athlete Treats!

Healthy Smoothie Recipes and Delicious Athlete Treats!

Mix Up Your Workout Nutrition with Healthy Smoothie Recipes Perfect for Workouts!

As you may know, Athletes Insight is dedicated to making lives better for athletes all over the world, regardless of ability. We thought it would be great to share some of the best healthy smoothie recipes for athletes whose dream shake is a little more exciting than 2 scoops of whey protein and water!

Our friends over at Simple Green Smoothies were kind enough to show us some delicious, healthy smoothie recipes to share with you all. If you are looking for some post-workout inspiration these will definitely be right up your street!


Pre-Workout healthy smoothie recipes

A Perfect Change-up To Your Pre-Workout!

The best kinds of pre-workout foods are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a green smoothie you can drink before every workout! // Serves 2


2 cups fresh spinach
2 cups almond milk, unsweetened
1 large apple, cored, any variety
1 banana
⅓ cup rolled oats
1 tablespoon coconut oil
1/2 teaspoon ground cinnamon


1. Blend spinach and almond milk until smooth.

2. Add remaining ingredients, and blend until smooth. Enjoy!

*Use frozen fruit to make smoothie cold.


Chia Fresca Pre-Workout healthy smoothie recipes

This is truly a natural energy drink if there ever was one! Coconut water is hydrating and full of electrolytes. The chia seeds add protein for a burst of energy, but also aid in digestion. Give it a quick stir before drinking to distribute the seeds, or drink through a straw and enjoy the little “pop” from the chia seeds// Serves One


8 ounces coconut water
1 tablespoon chia seeds
Squeeze fresh lime juice
½ teaspoon maple syrup, to sweeten
OPTIONAL: ¼ cup diced peaches or strawberries


1. Combine all of the ingredients in a glass or jar. Let stand for 5-10 minutes to allow the chia seeds to absorb some of the liquid.

2. Drink immediately, or refrigerate until ready to drink.

Note: This can be made ahead of time and will last an entire week if properly refrigerated. Add the fruit a few hours before serving. The flavors will infuse nicely, but it won’t spoil in the week’s whole batch. Filtered water can be used in place of the coconut water. Also, if you can find it, maple water is another great, hydrating alternative.

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Pre Workout healthy smoothie recipes

Want even more zap to your favorite pre-workout recipe? Here are some of Jadah & Jen’s top suggestions:

Packed with tryptophan (which your body converts to serotonin), bananas are the perfect happiness fruit. Serotonin is a chemical the body creates that sends us happy vibes. Bananas are also loaded with carbohydrates that help energize the body.

Oats take a long time to digest, making them PERFECT for a sustainable energy source, providing long-lasting energy during your workout! Oats also help maintain stable blood sugar during your workout, which is always a good thing. You can add dry oats, soaked oats or even cooked oats to your healthy smoothie recipes. We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe. A word of advice, if you are adding oats, don’t start your workout straight after! Allow at least 60 minutes for your smoothie to digest.

Apples contain a powerful antioxidant called quercetin. Quercetin’s main role in the body is to deliver more oxygen to the lungs. When you get more oxygen to your lungs during a workout, you have more endurance. This makes it so much easier to get through that hour-long spin class!

If you’re exercising for weight loss, then coconut oil will be an important ingredient for you. The fatty acids in this superfood fight body fat by converting into energy that boosts your metabolism (as opposed to saturated fats that add body fat). Add coconut oil to your green smoothie before you workout to help you maintain energy throughout your entire routine, while also fighting that body fat like crazy. We add 2 tbs to our smoothies.

Nut butters are quick and easy… just grab a spoonful and you’re on your way. But the best reason to eat nut butter before a workout is because it’s loaded with healthy fats and fiber, which keep you feeling full and energetic throughout your entire workout. There are many kinds of nut butters to choose from, but our favorite is almond butter. We add 2 tbs to our smoothies all the time— yum!


Once you have busted a gut from whatever’s horrifying session, give this a try- it can be mixed up in minutes, perfect for getting an abundance of essential nutrients in during that critical recovery window.

Post-Workout healthy smoothie recipes

Mmmm Post Workout Rewards, and Great For You Too!

All post-workout green healthy smoothie recipes should AT LEAST have a good amount of protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it! // serves 2


2 cups fresh kale
1 cup coconut water, unsweetened (or regular water)
1 orange, peeled
1 cup pineapple
1 cup blueberries
2 tablespoons chia seeds


1. Blend kale and liquid until smooth.

2. Add remaining ingredients, and blend until smooth. Enjoy!

*Use frozen fruit to make smoothie cold.



Post Workout healthy smoothie recipes

Just like with pre-workout smoothies, you can add little extras to your shake that can make a world of difference to not only your taste, but also your recovery! Here are a few top choices:

Getting enough protein after a workout is crucial for proper recovery. Since nut butter is high in protein, it’s a great addition to your post-workout meal or smoothie!

Hemp hearts are also a great source of protein and fiber, which makes them perfect for an after-workout snack. They’re also well known for their role in repairing muscles.

Coconut water is great for replenishing electrolytes lost during your workout. It’s lower in calories than most sports drinks, which makes it a much better option.

Blueberries are chock full of antioxidants—specifically the kind that help prevent exercise-induced muscle damage. This is great news for you! Eat some blueberries after your workout and you’ll avoid extra muscle pain and help your muscles recover up to three times faster than normal!

Pineapple is another fruit that is loaded with antioxidants that help you recover from your workout quicker and build muscles faster. Add in the bonus of bromelain, an enzyme that helps keep injury inflammation in check, and you can see why we’re so sweet on this tasty fruit!

Kiwi falls into the same category as pineapple and blueberries. It’s full of sore-muscle fighting antioxidants. It’s also loaded with lots of Vitamin C and potassium, which help replenish nutrients lost during a workout.

Tart red cherry juice has also been found to support healing and recovery. The antioxidants in the juice help fight against inflammation and muscle damage. The bottom line: tart red cherry juice can help you recover quicker, so you can hit the gym even harder next time.

Orange juice is a great addition to a post-workout smoothie. Like kiwi, orange juice has a lot of Vitamin C and potassium, which are really important nutrients to replenish after a workout.

Bananas contain good carbohydrates, which the body quickly and easily converts into energy after a workout. By eating a banana after workout, you help your body recover quickly and rebuild muscles faster.

Like bananas, sweet potatoes are packed with carbohydrates the body needs to recover from a tough workout. They’re also rich in fiber, Vitamin E, and potassium—all nutrients that aid in quick recovery.

Thank you to Jen and Jadah over at Simple Green Smoothies for helping out and sharing some great healthy smoothie recipes for workout nutrition. You can find lots more resources and information at

If you enjoyed this article please do share it around, and let us know what you want to see next! Get in touch by emailing and remember to celebrate the athlete journey.

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