Banana and Cacao Pre-Workout Smoothie Recipe

Chocolate Shake with BananaThis energizing smoothie is made with banana and cacao powder for a rich tasting chocolate banana flavor.

With the addition of cinnamon, whey protein and coconut oil, it provides an energy boost before weight training or other activities where you need a lot of fuel for your body.

Why the Ingredients in This Smoothie are Great Before a Workout


Bananas are a healthy fruit, high in potassium, prebiotic soluble fiber, magnesium, manganese, vitamin C and vitamin B6. They do have a problem though — high levels of natural sugars.

This makes them not the best food to eat regularly, or add to your smoothies, if you’re trying to lose weight. Right before a workout though, with all their potassium, magnesium and vitamin C, bananas are excellent.


Raw cacao is a high-powered version of all the benefits of chocolate, without the excessive sugar and fattening vegetable oil.

Particularly high in magnesium for optimal muscle function, raw cacao also contains l-theanine for calm mental alertness, without the jittery energy from caffeinated beverages like coffee.


The spice cinnamon adds a wonderful aroma and taste to this smoothie but its real purpose is to regulate against sugar spikes and crashes.

It’s recommended to add a teaspoon of real Ceylon cinnamon to any smoothie recipes with banana or other fruits with reasonably high levels of natural sugars.Cinnamon for smoothies

Coconut oil

The medium chain triglycerides in coconut oil are an excellent source of slow burning energy that have been shown to stimulate fat burning within your body.

Like cinnamon, coconut oil evens out glucose levels naturally. Adding it is recommended for any smoothie recipe containing banana or other fruits with a lot of natural sugar like pears, mangos or melons.

Grass Fed Whey Protein Powder

Grass fed whey powder is a superior protein to add to any smoothie. It’s especially important before a workout or exercise where your body will need to repair muscles after you finish.

Research has shown it’s very valuable to consume protein both before and after a weight training for best muscle-building results.

Milk of Your Choice

I recommend 1 cup of coconut milk, diluted with 1 cup of water for more of the thermogenic effects of coconut’s medium chain triglycerides.

You can also use hemp milk, almond or hazelnut milk, coconut water or organic cow’s milk (if you tolerate it well). Conventional feedlot dairy milk and soy milk aren’t recommended from a wellness perspective.

Ingredients List

  • 1 ripe banana.
  • 1 tablespoon of organic coconut oil.
  • 20 – 30 grams of grass fed whey protein.
  • 2 teaspoons of raw cacao.
  • Half a teaspoon of Ceylon cinnamon.
  • 1 cup of coconut milk + 1 cup of water. Alternatively, use 2 cups of almond, hazelnut or hemp milk, coconut water or grass fed, organic cow’s milk.
  • Optional: A scoop of a high energy green powder, like Texas Superfood.

How to Make a Workout Boosting Smoothie

  1. To make this special pre-exercise drink, first pour in your coconut milk and water, or other milk of your choice, into your blender.
  2. Add the cacao, cinnamon, grass fed whey protein, coconut oil and peeled banana broken into a few pieces last.
  3. Add a couple of ice cubes if you like it colder and then put the lid on tightly and blend it all up well.
  4. Drink immediately for the best taste and results, though this smoothie recipe should keep for a short while if needed.

Timing for Best Results

Due to the potent ingredients in it, it’s generally not recommended to make this energizing smoothie recipe up too late in the evening.

The best time to enjoy it is about half an hour before you start a workout for extra energy and focus during training.

If you really want to maximize your results you could also make up this testosterone boosting smoothie after exercising as well.

You can of course blend it up any time you need more get up and go. It’s definitely worth trying just before a workout, run or playing sports though, where you can really notice the extra boost it gives you.

I hope you like this pre-workout smoothie recipe with cacao and banana enjoy the way it makes you feel. Please share it and feel free to comment with any other high energy ingredients you’d add to it.

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Click Here to Leave a Comment Below 2 comments

I would like to know your thoughts on why I get very jittery and feel the opposite of calm after drinking a matcha tea/latte? I don’t drink coffee and feel like the caffeine in matcha shoots me through the roof. Why doesn’t the calming effect of l-theanine kick in?
I loved reading your articles and comments on Organified green juice and found them very informative.
Thought I’d pick your brain!


Jim Dillan

Hi Debbie.

Most people who drink coffee find matcha’s lower caffeine and slower release with l-theanine more calming but if you don’t usually have any caffeine then I could see it having this effect.

You could also be extra sensitive to any forms of caffeine like my sister who cannot have even the smallest amount.

Possibly overprocessed matcha could have had the caffeine upped and l-theanine processed out too.

Trust your body if you are getting this effect and avoid matcha. Perhaps a l-theanine supplement would be worth trying on its own.

All the best,



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