Frozen Coconut Protein Bars: Summer Training Snack

Why This Recipe Works for Athletes

These frozen bars are the perfect summer training snack: high in protein to aid muscle repair, moderate in carbohydrates for quick energy replenishment, and naturally cooling when eaten straight from the freezer. Make a batch on Sunday and you have a grab-and-go post-swim or post-run snack for the whole week.

Ingredients

200g desiccated coconut
120g vanilla protein powder (whey or plant-based)
4 tbsp coconut oil, melted
3 tbsp honey or maple syrup
120ml coconut milk (from a can, shaken)
50g dark chocolate (70%+), for drizzling

Instructions

Mix the desiccated coconut, protein powder, melted coconut oil, honey and coconut milk in a large bowl until a thick, slightly sticky dough forms.
Line a 20×20cm baking tin with greaseproof paper. Press the mixture firmly into the tin to an even depth of around 2cm.
Melt the dark chocolate in a heatproof bowl over a pan of simmering water (or 30-second microwave bursts). Drizzle over the top of the mixture.
Place the tin in the freezer for a minimum of 2 hours until solid.
Remove from the freezer and slice into 8 bars. Store in the freezer in an airtight container for up to 4 weeks.

Nutrition Notes

Each bar provides approximately 220 calories, 14g protein, 16g carbohydrates and 11g fat. The combination of coconut oil (medium-chain triglycerides) and protein powder makes these ideal as a post-swim snack eaten within 30 minutes of finishing. For a lower-carbohydrate version, replace the honey with an equal volume of unsweetened almond milk and add a tablespoon of peanut butter for flavour.

Prep time: 15 minutes + 2 hours freezing | Servings: 8 bars