Make-Ahead Pre-Workout Protein Pops (grain free, dairy free, fruit-sweetened) | Fresh Planet Flavor

Make-Ahead Pre-Workout Protein Pops (grain free, dairy free, fruit-sweetened) | Fresh Planet Flavor

What’s a great pre-workout snack? is a question I am asked frequently. While I love my 2-Ingredient Coconut Banana Cookies as a very easy, portable and tasty pre-workout option, this summer I came up with another snack that has quickly become an indispensable part of my pre-workout routine: fruit-sweetened, gluten-free, electrolyte-loaded, protein-rich, super awesome pre-workout pops. I have begun stockpiling these, because when I accidentally ran out of them—and was forced to be patient while the next batch froze—my stormy mood could definitely be classified as hangry (this pre-workout snack solution is that convenient, delicious, and satisfying). I may even eat these when I’m not planning to workout, just because they’re amazing… shhhh!

A note about the “pre-workout nutrition supplement” that is an important part of this recipe: I exclusively use pureWOD PRE, because it’s the only all-natural, paleo and vegan approved pre-workout supplement. That’s a hell of a claim (I’m personally very suspicious of supplements), so let’s break it down. First, the ingredients get me pretty excited, and I encourage you to learn more:

  • Creatine increases your the efficiency of your muscles, especially for shorter high-intensity workouts
  • Green tea extract boosts performance as a naturally-occurring source of caffeine (meaning the body accesses it more readily along with the included benefits of polyphenols and antioxidants)
  • Beta-Alanine delays the onset of neuromuscular fatigue  
  • Branched chain amino acids act as fuel after glycogen stores are depleted so lean mass is protected, and increases rate of protein synthesis so your muscles recover faster
  • Arginine Alpha Ketoglutarate clears waste out of your tissues and transports oxygen and nutrients to them more rapidly
  • L-Carnitine ensures that your body uses fat for fuel during a workout, not your lean mass
  • Rhodiola Rosea regulates heart rate and improves your body’s response to workout-induced stress
  • Dehydrated coconut water contains electrolytes that prevent the loss of essential vitamins and minerals via sweating, and keeps you hydrated without a water break
  • Vitamin C accelerates muscle recovery 
  • Fruit powder flavors the mix naturally, without the use of gut-irritating, cancer-causing artificial flavorings
  • Stevia sweetens the mix naturally without impacting blood sugar and disrupting insulin.  

That’s all I’ll say regarding the pre-workout nutritional supplement, but if you’re curious about which protein powder to choose… I have only recently begun using protein powder, because real, nutrient-dense food forms the best foundation for athletes and other performance-driven individuals. However, during periods of intense, frequent exercise, protein may fill gaps in your nutrition plan. 

Make-Ahead Pre-Workout Protein Pops (grain free, dairy free, fruit-sweetened) | Fresh Planet FlavorLastly, the coconut milk, cocoa, protein powder, banana and nutritional supplement make these pre-workout snacks work, but the toppings make them fun! This first go-round, I experimented with melted unsweetened chocolate, crushed freeze-dried raspberries and cashew butter. Very tasty, and easy to store the pre-workout snacks in a plastic container after decorating them and then back in the freezer for later without the chocolate, cashew butter, or fruit becoming rock-hard or unappetizingly icy. Experiment with whichever toppings you enjoy on smoothies and see what sticks (literally). 🙂

Pre-Workout Protein Pops

Prep Time 5 mins
Total Time 5 mins
Yields 6

These make-ahead protein pops are an easy, filling, tasty pre-workout snack.


  • Protein Pops
  • 1 banana*
  • 1 can coconut milk
  • 1 serving protein powder
  • 1 serving pre-workout nutritional supplement
  • 1/3 cup cocoa powder
  • Toppings
  • Unsweetened chocolate
  • Freeze-dried fruit
  • Cashew butter


  1. Purée the pops ingredients in a blender for a minute or so until smooth. Pour into popsicle molds and freeze for a minimum of two hours.
  2. Extract the pops and garnish with the suggested toppings, invent your own combos, or enjoy as is.


Recipe Notes

*I prefer a firm, green-tipped banana for a version of this paleo pre-workout snack that is less sweet.
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