Healthy Snack Ideas: {Workout Nutrition} Protein Pops

By Kate Horney

Baby, it’s hot outside!!  I teach a Fit Mom Boot camp (kid & stroller friendly- SO MUCH FUN) at our local park, and even though we workout early enough in the mornings to beat the mid-day sun, it still gets HOT!

hot out
5am temp before the sun… it’s gonna be a HOT one!

Did you know that according to the American Medical Society for Sports Medicine, exercising in hot and humid weather can cause significant dehydration in as little as 30 minutes?!

This is a problem, because dehydration leads to decreases in energy, a less intense workout… and ultimately less results!

Luckily, a recent study published in the Clinical Journal of Sports Medicine found that a slushy consumed before running enabled runners to go longer in hot and humid conditions.  Switch running to sprinting and weight training, and swap that “slushy” for a more protein packed treat, and you’re all set for summer success!

I searched for some recipes for energy popsicles and I have to tell you, there’s not much out there.  Don’t get me wrong, I found lots of “healthy” popsicle recipes…

But for FAT LOSS and workout fueling, we need some specifics:

  1. Protein to push longer!  Most women know to grab some protein- whether a shake or a bar- after their workout.  But did you know that consuming a small amount of protein BEFORE your workout can be just as important? When protein is digested, it’s broken down into amino acids, which are used by your body to repair and rebuild tight tissue. It’s important to fuel your body with the amino acids it needs- not just after your workout- but DURING your workout as well!  In addition, protein helps stabilize blood sugar that is increased by carbs (see #2) and will give you more energy for a longer period of time.
  2. Fruit to fuel up!  The proper pre-workout meal not only contains protein, but it also contains carbohydrates.  Pre-workout is a great time to get your fruit fix, it’s during this time that you’ll be looking for a quick digesting carb source to fill muscle glycogen and give you the energy that’s needed to lift hard and heavy.  I like fruit because it’s loaded with antioxidants to help speed up recovery and reduce inflammation after a tough workout.

This leads us to a fun new pre or post workout treat….


BeyondFit’s {Strawberries & Cream} Workout Protein Pops


  • 6 scoops of whey protein of your choice (I used About Time Whey Strawberry)
  • 3 cups fresh or frozen strawberries or fruit of your choice
  • 2 cups unsweetened vanilla almond milk
  • Stevia to taste


  1. Fill the blender with almond milk.
  2. Add protein powder and whatever else you would like such as frozen or fresh berries, plain greek yogurt, cinnamon, vanilla extract, stevia, etc.
  3. Blend together until smooth and pour into Popsicle molds (Make sure to fill to the top).
  4. Freeze and Enjoy!


  • You will NOT need to add ice.
  • Recently, I’ve been whipping up a batch or two and keeping in them in the freeze for a quick pre-workout snack.
  • When you look for your popsicle molds, make sure to put them in BPA free Popsicle molds. There are a few to choose form on The Tovolo brand popsicle molds are made with polypropylene and are BPA free. 🙂 Also, obviously silicone would be BPA free as well.

The sky’s the limit with ingredients- You can even add greens. 🙂

I’m thinking a possible peaches & cream flavor soon?

Share your best protein pop combination ideas with us below…

Click “like” below to prevent a workout meltdown and share a cool way to fuel your body for fat loss! 🙂