Make-Ahead Pre-Workout Snack: Protein Pops
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.
Lastly, 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
These make-ahead protein pops are an easy, filling, tasty pre-workout snack.
Ingredients
- 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
Directions
- 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.
- Extract the pops and garnish with the suggested toppings, invent your own combos, or enjoy as is.
by Fresh Planet Flavor
Recipe Notes


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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.
I also used to never eat before a workout, and performance suffered. These are too much fun to resist, though!
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.
Yes, early in the morning isn’t the time I feel like eating pre-workout meals! But if you ever sleep in…
WOW! These look delicious. Thanks for sharing this recipe. I’m so glad I found your blog! Great to connect! 🙂
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.
Strawberry with my chocolate! Could be good instead of banana? or in addition to…?
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!
Well, let me know for sure if you try them!
How handy, and those are super pretty. Like works of art!
These look amazing! I am pinning for later! What kind of protein powder do you use?
I use SFH protein powder (for the moment, but am searching for a dairy-free alternative).
Looks like a fun snack to have pre-workout. So pretty too! I love the drizzle and toppings.
Haha, yes. I couldn’t resist. 🙂
These look absolutely delicious! Perfect for before a summer time run!
Totally, so frosty and chocolate-y!
What a great way to get a pre-workout snack! Yum!
These look so beautiful and delicious.
Can’t wait to see you tomorrow…
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! 😀
They’re really motivating. 🙂
These look SO good!! I’ve been looking for good pre/post workout snacks, so I’ll definitely give this one a try!
They’re almost too pretty to eat, such a fun way to get your protein.
I know! Gotta mix up, keep it fun.
Wow these look amazing! I’m always a bit fan of chocolate pops, so I’m sure I would love these.
Now these are the kind of pre-workout snack I can get on board with!!
Wow, these look delicious and sound amazing (your food photography’s beautiful too!)
Oh these look so yummy! I love the topping, they look so pretty! Great pre-workout snack.
These look great, we would love to send you some protein to try out in your recipes!
What can substituted for the coconut milk but still get the same needed result? Would almond milk ruin the consistency?
[…] Protein Pops from Grok Grub: […]
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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! 🙂
Let me know how it goes!
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!
I had no idea, especially that cranberry could be a source of protein!
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What can I use as a substitute for the 1 serving pre-workout nutritional supplement? Thanks!
I’d try leaving it out, I don’t think that will change the way the recipe behaves too much.