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If you’re looking for an easy and healthy way to fuel your next workout, look no further than this apple pie pre workout smoothie! It’s made with simple, unprocessed ingredients that will give you the energy you need to have a great workout.

You probably already have most (or all!) of these ingredients on hand: apples, banana, peanut butter, oats, cinnamon and vanilla oat milk (or milk of your choice plus a tiny bit of vanilla extract).

Just throw them all in a blender and you’re good to go!

apple pie pre workout smoothie in glass with ingredients behind

Table of Contents

Why We Love This Easy Pre Workout Smoothie

This smoothie is perfect for those mornings when I don’t have time to make breakfast before heading to the gym. I just blend everything up the night before and store it in the fridge. Then, just grab it and go in the morning as I whisk the kids off to school!

The combination of apples, banana and peanut butter makes for a delicious and satisfying smoothie that helps me feel full until lunchtime. And the oats and cinnamon give it that classic apple pie flavor that we all love (even the kiddos enjoy this one).

If you’re looking for an extra boost of energy, add a scoop of protein powder to this smoothie (vanilla is my favorite). Or, if I’m not working out first thing in the morning, I omit the oats and just enjoy a delicious apple pie smoothie for a snack or light meal.

Why Choose a Smoothie for a Pre Workout Snack?

Pre workout smoothies are a great choice for a pre workout snack because they are easy to digest and won’t weigh you down.

I like to have a light snack about 30-60 minutes before working out, and this smoothie fits the bill perfectly. It has just the right amount of carbs and fat to give me sustained energy without making me feel sluggish.

And if you’re looking for even more protein, you can always add a scoop of your favorite protein powder to this smoothie. Just be sure to add a little extra liquid (milk or water) to help the blender do its job.

What Foods are Best for Before a Workout?

In general, you want to choose foods that are easy to digest and won’t weigh you down. You are looking for complex carbs for energy and healthy fats to help you feel full.

That’s why a smoothie is such a great choice! It has just the right amount of carbs and fat to give you sustained energy without making you feel sluggish.

If you do a lot of weight lifting, I’d recommend adding the scoop of protein powder because your body will need it to rebuild muscle, or you can have a protein-rich post workout snack.

A few other great choices for pre workout snacks are:

Greek yogurt with fruit
A small bowl of oatmeal with milk and a banana
A slice of whole grain toast with peanut butter or other nut butter
A hard boiled egg with apple

Just remember to eat something 30-60 minutes before your workout so you have enough energy to power through!

Ingredients in Our Apple Pie Pre Workout Smoothie

Apple

Apples are a great choice for a pre workout smoothie because they’re a good source of both simple and complex carbohydrates. The simple carbs will give you an immediate boost of energy, while the complex carbs will help to sustain your energy levels throughout your workout.

I am in love with Pink Lady apples right now, and I’ll use my apple corer to remove the core and then just cut it into chunks that easily fit into my blender.

Banana

Bananas are another great choice for a pre workout smoothie because they’re packed with potassium and magnesium, two important minerals that can help to prevent cramping during your workout.

I like to use a frozen banana in my smoothies because it gives a thicker, creamier smoothie, but if you’re using a fresh banana you may need to add a couple of ice cubes to achieve the same texture.

Peanut Butter

In addition to being delicious, peanut butter is a great source of protein and healthy fat. The protein will help to repair and build muscle, while the healthy fats will help to keep you feeling full.

I always use natural peanut butter in my smoothies (the kind that just has peanuts and salt as the ingredients), but feel free to use whatever type of peanut butter you have on hand. Another nut butter such as almond butter works well, too.

Oats

I like to add oats to my pre workout smoothie for a couple of reasons. First, they’re a good source of complex carbohydrates, which will help to give you sustained energy throughout your workout. Second, they contain beta-glucan, a type of soluble fiber that has been shown to improve immune function.

I use rolled oats in my smoothies, but you could also use quick oats, steel cut oats or even oat bran. If you’re gluten-free, be sure to use certified gluten-free oats.

Cinnamon

Cinnamon is a great addition to this smoothie because it adds flavor without adding any sugar. Plus, cinnamon has been shown to have anti-inflammatory and blood sugar-lowering effects.

Vanilla Oat Milk

Vegan oat milk, non dairy alternative milk in a glass close up

I like to use vanilla oat milk (you can also use coconut milk or almond milk) in this smoothie, but you could really use any type of milk that you have on hand. Just keep in mind that the calories will vary depending on the type of milk you use. If you use plain milk just add a dash of vanilla extract.

If you want a higher-protein smoothie, you could use plain milk and a scoop of vanilla protein powder.

If you aren’t a fan of milk-based smoothies, try coconut water because it makes for a delicious pre workout smoothie and contains electrolytes.

Honey (Optional)

Fresh honey with honeycomb, lemons, oranges, cinnamon, vanilla, anise star

You can add a bit of honey to this smoothie if you want it a little sweeter, or to add an additional source of simple carbs to your smoothie.

How to Blend Our Easy Pre Workout Smoothie

1. Start by adding the liquid to your blender. I like to use vanilla oat milk, but you could really use any type of milk that you have on hand. Just keep in mind that the calories will vary depending on the type of milk you use.

2. Add the banana, apples and peanut butter and blend until smooth.

3. Finally, add the oats and cinnamon and blend again until everything is combined.

4. Enjoy as is or pour into a glass and enjoy!

apple pie pre workout smoothie in glass on wooden background

Additional Tips for Making Our Pre Workout Smoothie Recipe

If you don’t have a high-powered blender, you may need to soak the oats in milk for a few minutes before adding them to the blender. This will help to prevent the oats from clumping up in the blender.

If you find that your smoothie is too thick add a little more milk until it reaches the desired consistency.

If your smoothie is too thin, add some chia seeds, more frozen fruit or ice cubes and blend again.

This smoothie is best enjoyed within an hour or two of making it, but as I mentioned before you can make it ahead of time if needed. I pour mine into a shaker cup and give it a good shake before drinking.

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How to Customize This Healthy Smoothie Recipe

Make it green: Add a handful of spinach, kale, or other leafy greens for a green pre workout smoothie. This adds a ton of nutrition without a lot of extra calories, and greens hide well in smoothies (especially spinach).

Make it fruity: If you’re not a fan of apples, feel free to use another type of fruit in this smoothie. I think pears, mangoes or pineapple would all be delicious!

Add some protein: If you want to add some extra protein to this smoothie, you could add a scoop of vanilla protein powder or Greek yogurt. This will make it a little higher in calories, but it’s a great option if you’re looking to fuel your workout.

Add superfoods: If you want to give this smoothie an extra boost, add a scoop of supergreens powder, or some hemp seed, chia seed or flax seed. You could also add acai, goji berries, maca powder, matcha powder or other super foods powder.

Make it a pre workout smoothie bowl: If you’re looking for a more substantial meal, you could turn this smoothie into a pre workout smoothie bowl. Just reduce the amount of liquid in the recipe, pour it into a bowl and top with your favorite toppings. Some of my favorites are granola, fruit, peanut butter or chocolate chips.

As you can see, there are lots of ways that you can customize this smoothie to make it your own. I hope you enjoy it!