Make-Ahead Pre-Workout Snack: Protein Pops

by Fresh Planet Flavor
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
Recipe Type: Snack
Author: Fresh Planet Flavor
Prep time:
Total time:
Serves: 6
These make-ahead protein pops are an easy, filling, tasty pre-workout snack.
  • [b]Protein Pops[/b]
  • 1 banana*
  • 1 can coconut milk
  • 1 serving protein powder
  • 1 serving [url href=”” target=”_blank”]pre-workout nutritional supplement[/url]
  • ⅓ cup cocoa powder
  • [b]Toppings[/b]
  • 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.
*I prefer a firm, green-tipped banana for a version of this paleo pre-workout snack that is less sweet.

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Annie July 14, 2015 - 4:52 am

Oh, these look yummy! And a lifesaver. I am always having to stop workouts because I get weak or tired, I hardly ever eat anything before. But I will have to try these.

Grok Grub July 14, 2015 - 4:58 am

I also used to never eat before a workout, and performance suffered. These are too much fun to resist, though!

Kathryn July 14, 2015 - 5:10 am

Those look soooo delicious and super easy to make. I workout early in the morning and often can’t bring myself to eat so early, but I might make an exception for these.

Grok Grub July 14, 2015 - 5:16 am

Yes, early in the morning isn’t the time I feel like eating pre-workout meals! But if you ever sleep in…

Amanda July 14, 2015 - 5:54 am

WOW! These look delicious. Thanks for sharing this recipe. I’m so glad I found your blog! Great to connect! 🙂

Robin Follette July 14, 2015 - 7:28 am

Wow! You’ve given us a ton of information. Thank you! These pops are going to make me miss ice cream less. I used strawberry, chocolate and unflavored protein powders but got away from them – time to get back to it.

Grok Grub July 14, 2015 - 3:04 pm

Strawberry with my chocolate! Could be good instead of banana? or in addition to…?

Sara July 14, 2015 - 12:31 pm

These look to good to be true. I have recently started working out again after having surgery. I have been looking for something to give me an extra boost – I think these may be it!

Grok Grub July 14, 2015 - 3:07 pm

Well, let me know for sure if you try them!

Miss Angie July 14, 2015 - 2:14 pm

How handy, and those are super pretty. Like works of art!

Logan Can July 14, 2015 - 3:41 pm

These look amazing! I am pinning for later! What kind of protein powder do you use?

Grok Grub July 14, 2015 - 4:27 pm

I use SFH protein powder (for the moment, but am searching for a dairy-free alternative).

Emily @ Recipes to Nourish July 14, 2015 - 4:16 pm

Looks like a fun snack to have pre-workout. So pretty too! I love the drizzle and toppings.

Grok Grub July 14, 2015 - 4:29 pm

Haha, yes. I couldn’t resist. 🙂

Julie @ Girl on the Move July 14, 2015 - 5:19 pm

These look absolutely delicious! Perfect for before a summer time run!

Grok Grub July 14, 2015 - 5:34 pm

Totally, so frosty and chocolate-y!

Mindy Benkert July 14, 2015 - 6:27 pm

What a great way to get a pre-workout snack! Yum!

Angela Privin at Paleo Kitchen Lab July 14, 2015 - 9:31 pm

These look so beautiful and delicious.

Grok Grub July 15, 2015 - 12:29 am

Can’t wait to see you tomorrow…

Renee Kohley July 15, 2015 - 12:10 am

What a fantastic idea to make your pre work out meal frozen on a stick to go! I love this idea – I would definitely be motivated to work out if i got to have one of those! 😀

Grok Grub July 15, 2015 - 12:33 am

They’re really motivating. 🙂

Rachel July 15, 2015 - 1:59 am

These look SO good!! I’ve been looking for good pre/post workout snacks, so I’ll definitely give this one a try!

Sylvie | Gourmande in the Kitchen July 15, 2015 - 8:59 am

They’re almost too pretty to eat, such a fun way to get your protein.

Grok Grub July 16, 2015 - 4:24 pm

I know! Gotta mix up, keep it fun.

Chloe July 15, 2015 - 2:43 pm

Wow these look amazing! I’m always a bit fan of chocolate pops, so I’m sure I would love these.

Vanessa July 18, 2015 - 1:54 am

Now these are the kind of pre-workout snack I can get on board with!!

Emma Porter July 19, 2015 - 2:15 pm

Wow, these look delicious and sound amazing (your food photography’s beautiful too!)

Linda at Mixed Kreations July 30, 2015 - 8:45 am

Oh these look so yummy! I love the topping, they look so pretty! Great pre-workout snack.

Xwerks Grow November 10, 2015 - 5:06 am

These look great, we would love to send you some protein to try out in your recipes!

Sherry January 25, 2016 - 8:01 am

What can substituted for the coconut milk but still get the same needed result? Would almond milk ruin the consistency?

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Christy April 19, 2016 - 7:00 pm

Oh my! I have been looking for a clean treat for my kids for the summer and one has a suspected milk allergy. I can’t wait to try these, dripping all over the backyard while we play this summer! 🙂

Grok Grub April 19, 2016 - 11:37 pm

Let me know how it goes!

Kate Cushman April 23, 2016 - 3:56 pm

Arbonne offers a vegan protein powder, that comes in chocolate or vanilla options. They’re awesome! The protein source is pea, cranberry and brown rice protein. So, not completely paleo-worthy, but still a great source of vegan protein!

Grok Grub April 25, 2016 - 5:14 am

I had no idea, especially that cranberry could be a source of protein!

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Cadiz June 10, 2017 - 6:36 pm

What can I use as a substitute for the 1 serving pre-workout nutritional supplement? Thanks!

Fresh Planet Flavor June 13, 2017 - 3:12 am

I’d try leaving it out, I don’t think that will change the way the recipe behaves too much.


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