Blueberry Pre-Workout Smoothie

July 13, 2013

Blueberry Pre-Workout Smoothie

Smoothies are an ideal snack pre-workout as they are a cinch to make, portable, easy to digest and deliver the necessary nutrients to your muscles quickly. They also allow the time between eating and working out to be shortened, a lot. 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


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
crushed ice
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.

Nutrition facts

One serving yields 293 calories, no fat, 64 grams of carbs and 11.5 grams of protein.


  1. I love a good blueberry smoothie. Gonna try this tomorrow before yoga!

  2. Loving the colors!!!

  3. i'm going to make one off these for breakfast tomorrow, looks lush!

  4. Can I have one please NOW!

  5. It looks delicious! Is there a way to give it some kick though? Maybe add some tea or something?

    1. Umm. Yes. Why so you need someone to tell you that you can add tea? You want a kick add caffeine so yes tea would work. Common sense people. Wtf