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How To Use Fruit and Protein in a Pre-workout Smoothie Recipe


Updated March 02, 2013

smoothie recipe

A Smoothie Can Be a Good Health Drink

Photo: Stockbyte / Getty Images
Looking for a great smoothie recipe that you can use before a workout? Dr. Cory Holly, a naturopathic doctor, who specializes in sports nutrition education, gives us this power smoothie recipe. It blends vitamin supplements, fruit, and protein to create a health shake that will take you through your workout. He calls it his "shake and take" smoothie.

Read my interview with Holly, where we cover nutrition and exercise, along with weight loss and vitamin supplement tips:
Nutrition and Exercise: the Best Fitness Combo
Difficulty: Easy
Time Required: 5 min.

Here's How:

  1. In a blender, use clean, filtered water as a base and combine the following:

  2. 1 to 2 Tbsp omega-3 rich sport oil (flax, chia, fish)

    These are best bought at a health food store as they degrade easily in heat and storage.

  3. 1 to 2 servings of whey, hemp or soy protein isolate

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  4. ½ to 1 cup of low-glycemic organic fresh fruit (berries, cherries, pear, peach or apple, for example)

  5. Additional performance ingredients such as ribose, creatine, glutamine and spirulina (½ to 1 tsp of each)

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  6. Blend until desired thickness is obtained.


  1. From Dr. Cory Holly: The objective is to enter the workout with glycogen-rich muscle, stable blood sugar and a positive nitrogen balance. Energy reserves should be high. Running on empty increases risk of injury, limits exercise performance and stifles progress.

  2. From Marguerite, your Guide to Pilates: Pilates people, remember: Pilates is moderate strength training. You are unlikely to need many extra calories or sports enhancements. Moderate your smoothies accordingly -- the basics here will do.

What You Need

  • Blender
  • Fresh, pure water
  • Low glycemic fruits
  • Protein powder (whey, hemp or soy)
  • Optional performance supplements
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