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Lemon Coconut Protein Balls

I don’t think I could combine a more perfect pair of flavors than coconut and lemon. It’s sweet, tart, and fresh! This lemon coconut protein ball recipe is so easy to make with minimal ingredients and prepping.

Now that the sun is out and the wind is starting to die down, I am so excited to head out to our local high school track. I am one of those people that thrives when the sun is out, so spring always hits me with some extra motivation. The track is usually where I head with the first sign of warm weather to work on my skills outside the gym.

Pre-workout meals are extremely important and crucial as they enhance performance and also help repair damaged or stressed muscle tissue well after a good workout. When I start to incorporate track work, I put a lot of extra stress on my body due to it being a higher intensity than my typical resistance training. I have to be very strategic about my meal timing and my choice of nutrients to use. I need a meal that will give me a quick burst of energy and will last my entire session. If I don’t plan ahead, I walk away extremely drained while my recovery time is twice as long as it should be.

This lemon coconut protein ball recipe is absolutely perfect as a pre-track or high intensity workout meal. The pre-time is very minimal. It only took me about ten minutes to prep and prepare the entire batch. The refrigeration time is what took the longest, but I hardly noticed since I used that time to get dressed and ready for my workout.

Lemon is my all-time favorite scent. I am obsessed with cleaning products that smell like lemons. They have such a clean fresh smell, and they make just about anything taste nice and tart. The combination of clean and fresh with the sweet bite of coconut is simply perfect. They not only make a great pre-workout meal, but they also make a delicious snack or travel food.

The Importance of Meal Timing

Meal timing, especially for an intense athlete, is very important in regard to reducing recovery time and ensuring the body is getting enough nutrients for specific training. As I have been working with many clients who all have different goals, schedules, and genres of fitness, the number one concern is always the pre-workout meal.

The purpose of a pre-workout meal is to provide proper amounts of energy for a successful session while also increasing muscle recovery. Without an adequate amount of tissue recovery, it will ultimately increase the chance of an injury. 

There are two types of people – those who prefer and respond to a bigger pre-workout meal and those who prefer small light meals. Personally, I perform best with a smaller meal in my digestive system, and I prefer it about an hour prior to my session. Either option is perfectly normal. It all just depends on the client’s personal preference.

Meal timing is determined based on whether you choose to eat a large meal or stick to a light and easily digestible meal. If you perform best with a bigger meal, then I suggest consuming it roughly two hours in advance. If you opt for a lighter meal, then I suggest you consume it about an hour before activity. Easily digested food will need less time to digest and convert into natural energy, where a larger and slowly digested meal will require more time to digest and convert into energy.

These lemon coconut protein balls are perfect to consume about an hour before activity and have just the right amount of nutrients to be converted into enough energy to boost your performance. They are full of healthy ingredients and packed full of easily digestible high-end protein from AMPD Nutrition. 

Health Benefits of Lemon Coconut Protein Balls

  • Brain boosting
  • Full of essential vitamins and minerals
  • Promotes tissue repair 
  • Gut health 
  • Antimicrobial 
  • Lowers cholesterol


AMPD Nutrition Pro Vanilla Plant Protein

AMPD Nutrition’s Pro Vanilla is the ultimate plant-based protein. It is made from a unique combination of specialized proteins, vitamins, minerals, and antioxidants that work synergistically to support our body’s systems at the cellular level. It provides a wide range of vitamins and minerals for comprehensive support and helps maintain a healthy metabolism with B vitamins, zinc, and chromium. It also enhances weight management, body composition, and bone health with calcium, vitamin D, and magnesium. It is easy to digest as plants are much easier on the digestive system, which greatly reduces negative side effects such as gas and discomfort or pain. 


Lemons are a wonderful source of vitamin C, plus they are full of powerful antioxidants that help reduce environmental oxidative stress on the body. Antioxidants have a wonderful effect of helping reduce the risk of most cancers while also boosting the immune system. Vitamin C helps aid in the production of collagen giving skin a beautiful glow. Vitamin C also increases our bodies natural ability to absorb iron reducing the chance of becoming anemic.


Coconut oil has so many universal uses that I always have it stocked in my pantry. It is an extremely healthy fatty acid as well as a great cooking oil in the kitchen. It raises HDL, good cholesterol, in the blood and lowers dangerous LDL cholesterol levels. Healthy fats such as coconut oil help fuel the brain and also aid in healthy hormone functions within the body. It is a great source of brain boosting energy. Another amazing benefit of coconut oil is its antimicrobial effects which helps boost our natural immune system. It contains high amounts of lauric acid, and after it is consumed, our body then produces a substance that helps kill invading pathogens.

Raw Honey 

Sweet raw honey, which comes straight from the beehive, has been well known for hundreds of years in traditional medicine. It is full of antioxidants that help protect our bodies from oxidative stress and chronic illnesses. Honey also has antimicrobial and antibacterial properties due to its low Ph levels making it harmful to bacteria. There are studies that show it also aids in wound healing and can kill pathogens such as E. coli, staphylococcus aureus, and H. pylori. You can also find it in over-the-counter cough medicine, especially in children’s cough syrups. One small study has also shown that raw honey can protect against brain damage due to the high antioxidants and anti-inflammatory benefits.


Makes 6 large protein balls

3 scoops AMPD Nutrition Pro Vanilla Protein

1 cup melted coconut oil

4 tbsp coconut flour

4 tbsp raw honey 

½ cup shredded coconut flakes



Melt coconut oil in microwave or on the stove top and set aside. Combine AMPD Nutrition Pro Vanilla Protein, melted coconut oil, coconut flour, raw honey, and shredded coconut flakes into a large bowl. Mix until all ingredients are completely blended. Form protein balls with hands and place on a baking sheet. Place in refrigerator for 30 minutes until fully hardened. Then enjoy! You can cut the ingredient list in half if you prefer smaller portion sizes. Keep refrigerated in an airtight container up to two or three days.

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AMPD PRO: Food isn’t what it used to be. The reality is that our bodies need help getting the nutrients that are missing from our whole foods. After years of research and taking the best of what mother nature has to offer, we have created a totally unique combination of specialized vitamins, minerals, and antioxidants that work synergistically to support our body’s systems at the cellular level.



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