What’s the Best Time to Drink Greens Powder? A How-to Guide

Whether it’s at breakfast, lunch, or dinner, consistency is key when it comes to drinking greens.

— On Sep 05, 2025

What’s the Best Time to Drink Greens Powder? A How-to Guide

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The right greens powder can be a delicious, convenient way to get some of the most vital nutrients that may be missing from your diet. Whether you're new to greens powders or supplements in general, you may be wondering when to take your daily dose. While some products may come with specific recommendations, the time of day that you take your greens powder doesn't actually matter in most cases.

I know from my experience as a dietitian that to achieve the best results, what's truly important is taking your greens consistently. In this guide, I’ll get into the benefits of greens powders, the pros and cons of taking your greens at certain times, and some tips for making a consistent habit.

When to Take Super Greens Based on Your Daily Goals

If You Want To…	When to Take It
Start your day with a nutrient-rich foundation	Morning (on an empty stomach)
Fuel your workout with steady, natural energy	At least 30 minutes before exercise
Replenish essential vitamins and minerals after your workout	Post-workout
Stay focused and avoid afternoon slumps	Afternoon (between meals or after lunch)
Support digestion after dinner or wind down your day	Evening (with or after dinner)

How to Use Greens Powders, at a Glance

What is greens powder? Greens powders typically consist of a blend of superfoods, fruits, and vegetables selected for their nutritional value and ability to support a healthy lifestyle. They may also include prebiotic fiber, probiotics, or digestive enzymes for added gut health support.
What are the benefits of greens powder? The potential benefits of super greens vary depending on the formula in your chosen products. Many claim to support healthy digestion, immune function, energy levels, weight management assistance, sleep quality, athletic performance, healthy aging, and general nutrition.
How often should I drink super greens? I always recommend following the directions provided on your chosen product's label. In most cases, greens should be taken once per day.
What should I mix greens powder with? The default choice when choosing how to drink greens powder is to use cold water, but there are also ways to make it taste better or to vary your daily routine. You can mix it into a smoothie, fruit bowl, oatmeal, yogurt parfait, or salad dressing. The possibilities are nearly endless!

The Best Time to Drink Greens

The best time for you to drink your daily greens depends on what works best for your body and your lifestyle. There are many common timing options, and some people may choose to vary their timing from day to day depending on their needs.

Morning: The Energizing Kickstart

Many greens powder brands recommend that you take your daily dose in the morning, and this makes sense considering the many potential benefits.

Maximized nutrient absorption: After a night without food, your body is ready for nutrients. Drinking greens on an empty stomach means there's no competition for digestion, allowing your body to use those nutrients right away.
Revitalized metabolism: Kickstarting your metabolism by drinking greens first thing can help your body process calories more efficiently throughout the day.
All-day energy: Nutrient-rich foods can help sustain your energy for the full day ahead. Some greens powders also contain green tea or spirulina, which can give you an antioxidant and nutrient boost without the need for additional caffeine.

Incorporating greens into your morning routine can help you establish a consistent habit long-term, which is key to getting the most benefits from your greens powder. Mornings are predictable for many, so they're ideal for habit stacking. There are fewer distractions to prevent you from forgetting your dose, and soon enough, your body will begin to associate mornings with the positive effects of the greens.

Of course, everyone is different, and morning may not be the ideal time for you. Greens supplements can upset an empty stomach for some, leading to nausea or digestive discomfort. Plus, those who take morning medications will need to be careful of medication interactions.

Pre-Workout: Fuel for Performance

No matter what time of day you work out, greens powder can be a great addition to your pre-workout routine. Unlike the caffeine and sugar content in energy drinks, greens powders provide natural energy without the jitters or the crash.

Many super greens, including spinach, broccoli, and kale, are also high in nitrates, which can support muscle strength and function by promoting blood flow and oxygen delivery.

Timing is key here, since taking greens immediately before a workout may not give your body enough time to digest them. Instead, try drinking them 30 minutes to an hour before you exercise.

Post-Workout: Recovery & Replenishment

Rather than taking greens before a workout, some people prefer the benefits that come from taking them after exercise. Greens can help replenish electrolytes that the body loses in sweat, providing much-needed hydration. Meanwhile, nitrates, antioxidants, and other nutrients in the greens can help with inflammation and muscle recovery. Combined, these effects may help you feel less fatigued post-workout.

Some greens brands also suggest taking a small dose of greens both before and after a workout. Check the label on your chosen product for recommendations.

Afternoon Slump: A Clean Pick-Me-Up

Many people experience a decline in energy and motivation in the afternoon. Often, the solution is to reach for a caffeinated beverage or a between-meal snack, but greens can offer a healthier alternative with added benefits.

Sustained natural energy: The energy you get from drinking greens is released steadily, so you can keep going without the spike or crash from afternoon sugar or caffeine.
Cognitive support: Greens contain antioxidants and phytonutrients shown to help support cognitive function, mental clarity, and focus for long workdays.
Appetite control: Drinking greens between meals is a nutritious, low-calorie way to help curb your hunger with added fiber and help you get to dinnertime without the need for snacks.
Digestive support: If you feel bloated and sluggish after eating lunch, the probiotics and digestive enzymes in some greens powders can aid digestion and regularity.

As with morning greens, mid-day greens work best on an empty stomach. Wait as long as possible after lunch. On the other hand, if greens upset your empty stomach, taking them with lunch may help prevent digestive symptoms.

Evening Meals: When It Works

Finally, some people prefer to take their greens during or after an evening meal.

Digestive support: The probiotic and digestive enzyme content in some greens powders may help ease digestive discomfort after eating and kickstart the breakdown of food.
Sleep assistance: Powders that contain magnesium or ashwagandha root may help you fall asleep and support sleep quality.
Liver function: Greens that contain chlorella or wheat grass can support liver function, and the liver's natural processes are most active at night.

It's worth noting that taking greens at night isn't for everyone. The natural energy from greens can actually hinder sleep, as can activating your metabolism close to bedtime.

Consistency Is Key: Tips for Your Routine

No matter what time of day works best for your greens consumption, consistency is the most essential factor. It's important to get your recommended daily dose and not take too many doses in a short period.

However, new habits don't just form overnight. Below are some tips I like to give my clients whenever they're trying to add a new supplement to their routine.

Experiment with Timing

When you first start taking a greens powder, try it at different times each day and track how it affects your energy level, digestion, sleep quality, and workout performance.

Align with Your Health Goals

Try out a time of day that best matches the results you care about most. Examples include:

Metabolism
Athletic performance
Lasting energy levels
Focus at work
Evening relaxation
Bloating
Digestive support after meals

Form a Habit

If you have trouble remembering to take your supplements, implement daily reminders until you're able to make a habit of it. Some strategies include:

Write it in your calendar
Set an alarm on your phone
Place your container of greens on the counter or wherever you'll see it each day
Write down your goals for each day and include taking your greens
Find a method of taking your greens that you enjoy and look forward to daily

Mix It Up

Doing the same thing every day can get boring, and boredom with your routine can make it harder to stick with it. Experiment with different recipes that include your greens powder and find several that you enjoy, like a fun mojito mocktail or new breakfast dish. This way, you'll be able to mix it up on occasion to keep your greens habit fresh and fun week to week.

Make It Convenient

Ultimately, choose a time that makes sense for your daily schedule rather than trying to fit greens in where it's not convenient for you. Don’t worry if you won't be able to take them at the exact same time every day. Timing isn't as important as simply getting one dose daily.

How Long Will It Take Greens Powder to Work?

Most people will need to take greens every day for at least two or three weeks before noticing the positive effects. In fact, you may even feel worse before you start to feel better while your body adjusts to the regular uptick in nutrient intake, fiber, and probiotics.

For some people, it may even be a few months before the maximum benefits are evident. It will vary by your individual body, your diet, your current vitamin deficiencies, and how consistent you can be.

Dietitian Tip: If you're not seeing the results you want, my advice is to stick it out and stay consistent with a daily dose! Many people give up too soon and miss out on the benefits they were hoping for as a result.

How to Boost Your Greens Powder

While cold water is the default way to mix up your greens powder, there are many additions that can help you maximize your results and work toward your health goals:

Protein powder: Protein helps curb hunger and build muscle. Protein powders come in many forms and may include whey, casein, egg, soy, pea, or hemp, all of which can be added to greens powders to round out your diet.
Electrolytes: Mixing your greens into an electrolyte beverage can be useful during or after workouts or illnesses, helping to rehydrate you and aid your physical performance.
Fiber powder: Many greens powders already include some fiber content, but if you still aren't getting adequate fiber in your diet, adding fiber powder can help with digestive health.
Healthy fats: Adding healthy fats to your greens can help you better absorb micronutrients. Examples are olive or vegetable oils, nuts, seeds, avocado, and fish like salmon, tuna, or sardines. Try a greens powder smoothie with a scoop of nut butter!
Collagen: Another way to get a boost with your greens is to add a collagen supplement. In addition to providing essential protein, collagen is also shown to help promote skin, hair, and joint health.
Plant-based milk or juice: Mix with unsweetened almond milk, coconut milk, orange juice, or apple juice to take advantage of additional nutrients and enhance the greens powder taste.

Drink Your Daily Greens with Live it Up

One of the best ways to form a healthy greens powder habit is to find a product that tastes great and delivers great results. From my experience as a dietitian, Live it Up Super Greens is the best greens powder recommendation I can give.

Live it Up has a low-carb formula packed with more than 20 nutritious super greens, digestive enzymes, and 5 billion CFU of dairy-free probiotics. It’s third-party tested for quality and free from added sugars and artificial sweeteners. Live it Up’s health benefits include:

Support for digestion and gut health
Help with immune system function, bloating, and sustained energy levels
General nutrition thanks to more than 20 naturally occurring vitamins and minerals

It’s a refreshing drink with natural sweetness that comes in both a minty original flavor and a fruity wild berries option. Because it’s so easy to incorporate into so many recipes, my clients have had a lot of success staying consistent once they try it.

FAQs About When to Drink Greens

What are the benefits of drinking greens in the morning?

The biggest benefit of drinking greens in the morning is maximized nutrient absorption. When you drink greens before your first meal, your body is better able to absorb the nutrients on an empty stomach.

Other benefits include enhanced metabolism, which can help your body efficiently burn calories from the very beginning of the day, and lasting energy that comes from the large nutrient intake first thing in the morning. Greens can provide longer-lasting energy than caffeine from coffee, tea, or energy drinks without the crash that comes after.

How often should I drink super greens?

You should drink super greens as often as is recommended on the label of the product you're using, or as directed by your healthcare provider or dietitian. A general rule of thumb for most greens powders is to take them just once per day, though some suggest up to two daily doses maximum.

How long after drinking super greens can you eat?

Technically, you can eat right after drinking super greens or even before. Depending on the recipe and the time of day, you may even eat a snack or meal while consuming your greens.

Some greens brands recommend waiting for 30 to 60 minutes after drinking greens before eating or drinking anything else. The logic is that your body needs time to fully absorb the nutrients from the greens, and other foods can compete with your greens for digestion. While this isn’t necessary for all products, every individual's body is different. You may find that waiting works best for you.

Do super greens detox your body?

No, super greens don't detox your body. In fact, no supplement or substance you consume will “detox” you. You may be surprised to learn that your body doesn't need help with detoxing. Instead, the body does this naturally through the liver and kidneys. While certain ingredients in greens powders may help support liver function, I recommend taking any claims of detoxification as a red flag for misleading nutritional information.

What happens to your body when you drink your greens every day?

Results from drinking greens powder will vary for everyone, and you may experience them in different stages. Typically, it takes anywhere from a few weeks to a few months to notice changes in your energy levels, digestion, sleep, or overall health. In fact, you may start your supplement routine with digestive discomfort as your body adapts to the additional nutrients in your diet.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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