In my experience, 30 minutes are sufficient to avoid the unpleasant risk of throwing-up. Unless you're trained by Jillians Michaels, then puking while training might be part of the equation (but this is not really the place to discuss this).
You can make the smoothie at home and then sip it while walking to the gym for your 7am spinning class or while you're driving in your car on your way to Masters swim or as you stretch while getting ready for your run. Yes, endless possibilities.
From a nutrition standpoint, a pre-workout smoothie should consist primarily of carbs (read sugars) to fuel your workout. Fats and protein must be kept moderate (you'll need those later on).
TBH, this blueberry smoothie is among my fave pre-workout smoothies. The blueberries and honey provide the necessary energy to push through the workout and the yogurt does provide some of that fat and protein that it still necessary.
If you add a lot of ice it almost gets to the consistency of a slushie, which is not really my thing, but when it does get really hot outside a cold drink can help boosting performance and provide extra hydration.
Blueberry Pre-Workout Smoothie Print this recipe! Adapted from Ironman.com
¾ cup / 3.5 oz / 100 gr blueberries (fresh or frozen)
¾ cup / 5.3 oz / 150 gr plain yogurt
2 tablespoons organic raw honey
1 tablespoon chia seeds
1 teaspoon spirulina (optional)
In a blender, combine blueberries, yogurt, honey, chia seeds, ice and spirulina (if using). It’s easy.
Blend until smooth. Enjoy immediately.
This blueberry pre-workout smoothie scores 293 calories, no fat, 64 grams of carbs and 11.5 grams of protein.