Four Frozen Protein Smoothies to Make the Perfect Popsicles After Your Workout
The days of hot, sweaty workouts have arrived. It’s time to replace your boring protein bar and sip of warm water after your workout with one of these refreshing protein ice creams. The formula is simple: mix, freeze, enjoy.
Any liquid can be frozen in a popsicle form, but protein smoothies are ideal post-workout. Eating protein within an hour of your workout can help you build muscle in the long term . Meanwhile, carbohydrates from sugar or starchy foods help replenish your muscle ‘s glycogen stores . It doesn’t really matter after a short workout, but it can help you recover from a really exhausting one.
While smoothies can be sweet , adding protein to the fruit keeps them from looking too candy-like, and when you make them yourself, you can keep sugar to a minimum and include any healthy ingredients you like. You can meet your post-workout protein and carbohydrate needs with just about any meal or snack, but on a hot day, a popsicle is nutritious and refreshing. Convinced? Here are some cocktails to try.
Banana mango
This is my smoothie recipe, fresh or frozen. Simply transfer the ingredients to a blender and beat until smooth.
- 1 large banana
- 2 cups frozen mango chunks
- 2 scoops unflavored whey powder
- 1 teaspoon honey
- 1 glass of milk
- 2 glasses of water
- Cinnamon and ground cardamom to taste
Divide into four portions and freeze. This smoothie also cools well if you want both options to remain open. Simply transfer the excess to a jar and shake well before use.
Chocolate coconut
This is from men’s fitness . It’s very low in carbs and high in fat, but some of you love this kind of thing . It’s also just two ingredients:
- 2 scoops of chocolate protein powder
- 1 can full-fat coconut milk
Mix them together, pour into five ice cream tins, and you’re done. The resulting popsicle is creamy and smooth, albeit slightly soft. The flavor will depend a lot on your protein powder, so try a smoothie before freezing it and consider adding a little sweetener or maybe vanilla extract or spices to enhance the flavor a little.
Peanut butter and jelly
Here’s to you, crafty ones. The peanut butter smoothie is layered with fruit and juice to create a sweet treat reminiscent of a PB&J sandwich. To be really quirky, you can cook it like the DailyBurn does , with an extra layer of peanut butter and a sesame seed garnish. We chose the simpler, two-layer option. Here’s what you need:
- ½ cup peanut butter
- 1 cup plain low fat yogurt
- 1 cup skim milk
- 2 teaspoons of honey (they recommend three tablespoons , which seems like a lot)
- 2 teaspoons vanilla extract
- 1 1/2 cups fresh raspberries
- 2 glasses of juice
Combine everything except fruit and juice and fill eight ice cream molds halfway. Let them freeze for an hour. Then add a few raspberries and some juice to each serving. DailyBurn requires unsweetened raspberry juice, but we used strawberry lemonade .
The extra work pays off: it’s a popsicle with peanut butter (with a light yogurt flavor) and tart and sweet in jelly.
Or create your own
You probably got the theme: make any smoothie and then freeze it. To make your wildest popsicle dreams come true, check out this infographic on smoothie formula . In short, you choose a liquid, put your favorite protein powder (or another protein source like yogurt) in it, and then add fruits and vegetables. Most smoothies benefit from a little sweetener, so try a spoon and see what you think. To find out the nutritional value of your creation, use a recipe analyzer like CalorieCount.com .
Logistics
To freeze smoothies without special equipment, take a paper or plastic cup, fill it about halfway and add a stick. A chopstick that’s broken in half will do the trick, or try a plastic fork or spoon. Thicker smoothies (like our banana and mango recipe) will keep the stick upright while it hardens.
If you’re going to be doing this on a regular basis, it might be wise to invest in a set of ice cream molds like these reusable ones, which will set you back about ten dollars . Keep in mind that frozen treats are easiest to remove with a store-bought or homemade ice cream pan by rinsing the outside of the cup or pan with lukewarm water.
You can also buy disposable sleeves to make something akin to those candy canes you might remember from your childhood – you know, the ones that came in giant boxes at room temperature. You can tie the sleeves in a knot and lay them flat to freeze, or attach the top of the sleeves to the freezer shelf using paper clips to hang straight. When it’s time to eat, just pop the popsicle out of the package and enjoy.
While your home freezer is obviously the best place to store popsicles, a well-packaged refrigerator can keep frozen treats cold in the car while you’re running, hiking, or exercising away from home. If you’re training in a group, an ice crate filled with popsicles will instantly make you a team favorite. Squish and enjoy.
Photo of Blender by Daniel Lee . All other photos were taken by us.