Pre Workout Smoothie (Muscle Gain)

If you are someone who hits the gym and needs that extra energy, you have to try a pre workout smoothie!

The pre workout smoothie recipe I have for you today will provide you with steady energy, to help you power through your workout and help you gain muscle.

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Pre Workout Smoothie For Muscle Gain

Pre Workout Smoothie For Muscle Gain

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Energize your workout with a pre-workout smoothie for muscle gain! Mix banana, nut butter, protein powder, almond milk, and yogurt for sustained energy and muscle support

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1 cup frozen bananas
  • 1 scoop of protein powder
  • 1 tbsp almond butter (unsweetened)
  • 1/2 cup Greek yogurt (unsweetened)
  • 1/2 cup almond milk (unsweetened)


  1. If you don’t have pre-frozen bananas, peel 2-3 bananas, and slice them. Put them in a freezer-friendly bag, and put the bag in the freezer for a minimum of 12 hours.
  2. Add all the ingredients to a high-speed blender.
  3. Blend for about 2-3 minutes.
  4. Drink this smoothie ideally 30 minutes before going to the gym for a workout.


The smoothie can last in the fridge for 2-3 days, however, for best results, drink it on the same day.

*For recipe notes, smoothie variations, benefits, and more, scroll past the recipe!

  • Author: Ella Waterworth
  • Prep Time: 2 minutes
  • Cook Time: 3 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegetarian


  • Serving Size: 1 shake
  • Calories: 434
  • Sugar: 17.5g
  • Fat: 9.1g
  • Carbohydrates: 36.4g
  • Fiber: 7.6g
  • Protein: 44g

Why Makes This a Pre Workout Smoothie?

Pre Workout Smoothie drizzled with peanut butter

This high calorie smoothie for muscle gain contains carefully selected ingredients that not only taste great together, but are ideal as a pre-workout fuel.

Here’s an overview of how this smoothie helps you power through your workout:

  1. Sustained Energy: The natural sugars in bananas provide a quick energy boost, while complex carbs and healthy fats from almond butter ensure sustained energy release throughout your workout.
  2. Protein-Packed: With both protein powder and Greek yogurt, this smoothie delivers a significant protein punch, essential for muscle repair and growth, making it ideal for muscle gain and muscle recovery.
  3. Easy Digestion: This smoothie is filling yet light enough to prevent discomfort during exercise. The blend of ingredients is designed for quick digestion, providing energy without weighing you down.
  4. Supports Muscle Health: The calcium from Greek yogurt and fortified almond milk, along with magnesium from almond butter, contributes to muscle function and bone strength, supporting your body’s ability to handle strenuous exercise.
  5. Enhances Focus and Stamina: The Vitamin B6 found in bananas plays a crucial role in neurotransmitter synthesis, which can help improve focus and mental clarity during workouts, enhancing overall exercise performance and stamina.

Do note that this smoothie is for weight gain and muscle gain. 

There are pre and post-workout smoothies for weight loss, but this one is specifically for weight gain!

Pre Workout Smoothie being poured into a glass cup

Tasty Variations & Recipe Notes:

I have been making this pre workout shake regularly since I have been hitting 6 days in a week.

Each time I made this smoothie, I tested something new.

Here are some tasty variations you could try:

  1. Vegan Variation: Use vegan protein powder (I used pea protein) and swap the yogurt for silken tofu. Alternatively, use vegan yogurt, but they are lower in protein.
  2. No Banana Variation: Swap the bananas for mango or pineapple. 
  3. Change The Base: For extra protein, use low-fat dairy milk, alternatively, use oat milk or soy milk if you don’t have almond milk at home.
  4. Chocolate Variation: Add a tablespoon of cocoa powder in the original recipe for a chocolate flavor. Alternatively, use chocolate protein powder.


Blender Type Suitability
Nutribullet 600
Vitamix Blender Propel 510
BlendJet 4000mAh
Ninja Blender BL610
Oster 6640 Blender
Hamilton Beach 58148A Blender
AMZChef Blender 1800 W
Wamife Blender

This bulking smoothie recipe was tested using 8 of my blenders.

All of them worked with this smoothie.

Please note that blender types and models not listed, are ones I have not personally tested.

Pre Workout Smoothie For Muscle Gain

Smoothie FAQs:

Are Smoothies Good For Pre-Workout?

Smoothies are an excellent natural way to get the needed energy you need to help you through an intensive workout. Most people choose energy drinks to help them gain energy in order to complete their workout. However, this only does damage in the long term. According to, various parts of the body can be negatively affected by energy drink consumption. Pre workout smoothies, if created correctly, can provide you with steady energy, without giving you any energy crashes during or after the workout.

Is It Better to Drink Smoothies Before Or After Workout?

Both work just fine. Smoothies can be great before and after workout. It all comes down to how you customize your smoothies. Pre workout smoothies are great for providing your body with stable energy to help you complete the workout. Whilst post-workout smoothies, help with restoring the lost energy, as well as help with muscle recovery and muscle gain. Experiment, and find out what works best for you.

Can I Meal Prep This Pre Workout Smoothie?

Yes, you can meal prep this pre-workout smoothie. Blend the ingredients and store the smoothie in an airtight container in the refrigerator. Consume within 24-48 hours for best taste and nutrient retention, shaking well before drinking.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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