Pre-workout drinks are an essential ritual that will provide the strength and stamina to motivate your workout. One of the popular misconceptions is that going to the gym on an empty stomach can enhance weight loss results. But the truth is, it could lead to the breakdown of muscle tissues, impact your metabolism, increase chances of injury, and reduce the effectiveness of your workout.


Enjoying a simple snack or energizing drink at least 30 minutes before a gym session can fuel up your system. You can choose nutritious drinks from a variety of choices lined up in markets. Alternatively, you can prepare some quick and delicious drinks at home with natural ingredients to energize you. Here are five drinks you can whip up and enjoy before you set out to sweat.

1. Soy & Berries Smoothie

Berries are power-packed with antioxidants, whereas soy is enriched with natural plant proteins. Moreover, sustainably grown soy is rapidly gaining popularity due to its health benefits in the US as per the U. S. Soy. This smoothie that brings these incredible ingredients together can suppress muscle fatigue, speed up muscle healing, and provide a powerful energy boost to increase your workout capacity. Don’t forget the berries also contain natural sugar, thus adding delicious flavors to your pre-workout drink.


What You Need:

  • One scoop powdered soy protein concentrate
  • 3 cups milk
  • ½ cup strawberries chopped
  • ½ cup blueberries chopped
  • ½ cup raspberries chopped
  • ½ cup cranberries chopped
  • ¼ cup acai berries chopped
  • ½ cup grapes

How To Prepare:

  • Add the mixture of berries in a blender and juice.
  • Sieve the juice thoroughly and transfer to a large bowl.
  • Add the juice, soy milk, and soy protein concentrate along with ice to a blender.
  • Blend for about one minute.
  • Transfer it to a mason jar and garnish with fresh berries.

2. Citrus Melon Energizer

Citrus fruits and musk melon are rich in vitamin C that can induce a refreshing feeling to your system. Blending their goodness with coconut water makes this drink a perfect electrolyte balancer. Grapes increase muscle exhaustion time besides exhibiting powerful anti-inflammatory effects to prepare you for an intense session ahead.

What You Need:

  • ½ cup green grapes
  • 2 tablespoons lemon juice
  • 1 cup chopped orange
  • One teaspoon roasted cumin powder
  • ½ cup coconut water
  • 1 cup chopped watermelon
  • ½ cup chopped musk melon
  • One pinch of Himalayan pink salt

How To Prepare:

  1. Add the melons, grapes, and orange and blend.
  2. Add the lemon juice and coconut water and blend again.
  3. Include the cumin powder and pink salt and mix thoroughly.
  4. Enjoy.

3. Cocolina Green Tea 

Hydration is a crucial component to elevate the efficiency of your workout. Consuming coconut water helps to balance electrolyte concentration in the body and keeps you hydrated throughout the session. The combination of green tea and spirulina increases fat utilization to promote weight. This tea is rich in protein, amino acids, magnesium, and vitamins that promote muscle building.


What You Need:

  • One teaspoon green tea
  • ½ teaspoon spirulina powder
  • 1 cup fresh coconut water
  • ½ cup water
  • ½ cup chia seeds

How To Prepare:

  1. Pour the water into a saucepan and let it boil.
  2. Turn off the stove and add green tea leaves.
  3. Let it sit for about 3 minutes and strain into a large bowl and allow it to cool.
  4. Pour coconut water into the shaker, add the green tea and spirulina powder.
  5. Secure the bottle and shake well.
  6. Add the chia seeds to enjoy a delightful pre-workout drink.

4. ABC Juice

The Apple, Beetroot, Carrot juice is a delicious way to start your workout. The beet juice lowers your blood pressure by widening the blood vessels, while the apple and carrot provide sufficient energy to ace your training. Don’t forget to include ginger and lemon in the recipe that enhances immunity apart from inducing unique flavors.

What You Need:

  • One apple cored and quartered.

  • Fresh ginger, a small piece, peeled and chopped

  • Three medium beetroots, peeled and cut. 

  • One tomato, chopped 

  • Two large carrots, chopped.

  • One tablespoon fresh lemon juice 

How To Prepare:

  1. Add the beets, apple, and ginger to a juicer and blend thoroughly. 

  2. Add carrots and tomato and blend again. 

  3. Strain the mixture into a large bowl. 

  4. Transfer the juice to a glass and add the lemon juice. 

  5. Mix thoroughly and drink up. 

5. Banana Chocolate Walnut Shake 

Bananas contain a spectrum of nutrients to promote muscle function. They are also the perfect source of energy to fuel your workout. Combining it with potent ingredients such as soy and walnut rich in protein, vitamins, and minerals makes it a healthy pre-workout drink.



What You Need:

  • 2 cups soy milk
  • Two large bananas
  • ½ teaspoon vanilla extract
  • Two tablespoons cocoa powder
  • Two tablespoons honey
  • Handful of walnuts

How To Prepare:

  1. Add the soy milk, banana, cocoa powder and blend them.
  2. Add the walnuts and blend again.
  3. Add vanilla extract and honey to the smoothie and mix thoroughly.
  4. Transfer the smoothie to a tall glass and garnish with banana pieces.


These natural energy drinks brimming with fresh fruits and vegetable flavors can be the best way to energize before a workout. They provide the ideal nutrient requirement to enhance the results at the gym.

These drinks are also an effective way to hydrate before exercise to increase your overall capacity. Try the recipes at home and consume them about 90 minutes before a session for best results.