Four Frozen Protein Smoothies Ideal for Post-Workout Popsicles

With the arrival of sweltering, sweat-inducing workout sessions, it's time to swap your dull protein bar and room-temperature water for one of these revitalizing protein popsicles. The process is straightforward: blend, freeze, and savor.

While any liquid can be transformed into a popsicle, protein smoothies are particularly suited for post-exercise recovery. Consuming protein within an hour of working out can aid in long-term muscle development. Additionally, carbohydrates from sugars or starchy foods help restore glycogen levels in your muscles. This is less critical after a brief workout but can significantly aid recovery after an intense session.

Although smoothies can contain sugar, incorporating protein into the fruit mixture prevents them from being overly sweet. By making them at home, you can control the sugar content and add any nutritious ingredients you prefer. While any meal or snack can fulfill your post-workout protein and carb needs, popsicles offer a refreshing and healthy option on hot days. Ready to try? Here are some smoothie popsicle ideas.

Banana Mango

This is my favorite smoothie recipe, whether using fresh or frozen ingredients. Simply blend all the components until smooth.

• 1 large banana

• 2 cups frozen mango chunks

• 2 heaping scoops of unflavored whey powder

• 1 tsp honey

• 1 cup milk

• 2 cups water

• Cinnamon and ground cardamom to taste

Split the mixture into four portions and freeze. This smoothie also stores well in the fridge if you prefer to keep your options open. Store the remainder in a jar and shake before consuming.

Chocolate Coconut

This recipe is adapted from Men’s Fitness. It’s very low in carbs and high in fat—ideal for those who prefer such a diet. It requires just two ingredients:

• 2 scoops chocolate protein powder

• 1 can full-fat coconut milk

Combine these ingredients, pour the mixture into five popsicle molds, and you’re all set. The result is a creamy, smooth popsicle, though it may be slightly mild in flavor. The taste largely depends on your protein powder, so taste the smoothie before freezing and consider adding a touch more sweetener, vanilla extract, or spices to enhance the flavor.

Peanut Butter and Jelly

This one is for the creative types. A peanut butter smoothie is layered with fruit and juice to create a delightful treat reminiscent of a PB&J sandwich. For an extra touch, you can prepare it as DailyBurn suggests, adding an additional peanut butter layer and a sesame seed garnish. We opted for a simpler two-layer version. Here’s what you’ll need:

• ½ cup peanut butter

• 1 cup plain low-fat yogurt

• 1 cup skim milk

• 2 teaspoons honey (they suggest three tablespoons, which might be excessive)

• 2 teaspoons vanilla extract

• 1 ½ cups fresh raspberries

• 2 cups juice

Blend all ingredients except the fruit and juice, then fill eight popsicle molds halfway. Allow them to freeze for an hour. Afterward, top each popsicle with a few raspberries and a bit of juice. While DailyBurn recommends unsweetened raspberry juice, we opted for strawberry lemonade.

The extra effort is worth it: the peanut butter layer is creamy with a hint of tang from the yogurt, while the “jelly” layer offers a delightful mix of tartness and sweetness.

Or Create Your Own

By now, you’ve likely noticed the pattern: blend any smoothie and freeze it. To bring your popsicle fantasies to life, refer to this smoothie formula infographic. Essentially, pick a liquid, add your preferred protein powder (or another protein source like yogurt), and mix in fruits and vegetables. Most smoothies benefit from a touch of sweetener, so taste a spoonful and adjust as needed. To calculate the nutritional content of your creation, use a tool like the recipe analyzer on CalorieCount.com.

The Logistics

To freeze a smoothie without specialized tools, use a paper or plastic cup, fill it halfway, and insert a stick. A broken chopstick, plastic fork, or spoon works perfectly. Thicker smoothies, such as our banana-mango recipe, will keep the stick upright as it freezes.

If you plan to make this a regular habit, consider investing in a set of popsicle molds like these reusable ones, which cost around ten dollars. Whether using store-bought or DIY molds, remember to run the outside under warm water for easy removal of the frozen treat.

Alternatively, you can purchase disposable sleeves to recreate the nostalgic freezy pops from your childhood. These can be knotted and laid flat to freeze or hung straight in the freezer using binder clips. When ready to eat, simply push the popsicle out of the sleeve and enjoy.

While your home freezer is ideal for storing popsicles, a well-packed cooler can keep them frozen during car trips, hikes, or workouts away from home. Bringing an ice chest filled with popsicles to group training sessions will instantly make you a team favorite. Slurp and savor.

Blender photo by Daniel Lee. All other photos by us.