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The perfect smoothies for your workouts

Jamie Walker


Health & Fitness

Jamie King is the CEO and founder of Fit Approach (, an online health and fitness community connecting social media influencers with brands

The perfect smoothie-and-workout pairings.

active woman preparing smoothie

Photo credit: RK Studio/Katie Huisman/Stockbyte/Getty Images

Smoothies are the perfect pre- and post-workout meals. They provide fuel and fluids in a convenient and easy-to-digest way. You can drink your smoothie in the car or on your way to the gym, you can sip it as you stretch and get ready to run or you can even drink it up after your workout. Since smoothies are easily digestible, you don't have to worry about giving yourself too much time between eating and running (literally)!

Here are the perfect smoothies for every workout. We've provided all the ingredients, and the directions for all the recipes are the same: Put all ingredients in a blender, blend until smooth and enjoy!

Runner's smoothie

The perfect smoothie for running should include energy-boosting and easy-to-digest ingredients that make it easy for you to lace up and go (as quickly as possible). Our favorite pre- and post-run smoothie includes fruit, nut butter and dates, which provide the perfect amounts of the protein, carbohydrates and healthy fats that you need to keep going!


  • 1 banana
  • 3/4 cup blueberries (or other berries)
  • 1 cup almond milk (or any milk/milk substitute you prefer)
  • 1 tablespoon almond butter
  • 1 date (pitted)
  • 5 ice cubes (optional)

Strength-training smoothie

When recovering from a tough workout, it's important to get protein, carbs and healthy fats in your body to help the muscles repair and the body replenish. While some swear by chocolate milk, I go with a healthier option and have a smoothie that's chock-full of protein, healthy fats and antioxidants. My favorite muscle-recovery smoothie is the So Berry Chocolate Protein Smoothie. (Move over chocolate milk, a new recovery drink is in town!)


  • 1 tablespoon chia seeds (or flax)
  • 1 banana
  • 1 tablespoon almond butter
  • 1 cup almond milk (or other milk alternative)
  • 2 tablespoons cacao powder
  • 2 cups spinach
  • 1 cup blueberries (or other berries)
  • 1 date (pitted)
  • 5 ice cubes

Yoga refresher

Whether you're on your way to the mat or feeling extra blissed-out after a perfect savasana, smoothies are the perfect pre- and post-yoga meals. Smoothies can help cool down your core temperature and allow you to get in a healthy and light meal that won't mess with your Zen state.


  • 2 cups watermelon (fresh or frozen)
  • 1/2 cup strawberries (fresh or frozen)
  • 1 cup orange juice
  • Ice (if using only fresh fruits)

Go-to snack smoothies

Photo credit: Brian Macdonald/Photodisc/Getty Images

Smoothies are great pre- and post-workout foods, but they also serve as great healthy snacks (or desserts)! If you're looking to sneak some greens into your dessert or if you just need a healthy and fun snack, try these simple smoothie ideas.

Vanilla dream


  • 1 cup almond milk (or other milk alternative)
  • 1 date (pitted)
  • 1 handful spinach
  • 1/4 teaspoon vanilla extract
  • 4 ice cubes

Raspberries and chocolate


  • 1 cup almond milk (or other milk alternative)
  • 1 date (pitted)
  • 1 cup raspberries
  • 1 cup almond milk (or other milk alternative)
  • A splash of orange juice
  • 2 tablespoons cacao powder
  • 2 dino kale leaves
  • 4 ice cubes
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