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Post-Workout Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Post-Workout Blackberry Pea Milk Smoothie provides 150 kcal, 6.5g of protein, 25g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the antioxidant-rich blackberries with protein-packed pea milk, making it an ideal post-workout recovery drink. It provides essential nutrients to replenish energy and support muscle recovery.

Also known as:
Blackberry SmoothiePea Milk Smoothie
Scientific NameRubus fruticosus, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber5g
Total34.5g
Protein
6.5g(19%)
Fats
3g(9%)
Carbohydrates
25g(72%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A54 µg (6%)
Vitamin C20 mg (22%)
Vitamin E0.5 mg (3%)
Vitamin K19 µg (16%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate30 µg (8%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron1.5 mg (8%)
Magnesium25 mg (6%)
Phosphorus60 mg (5%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.3 mg (15%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in antioxidants, blackberries help reduce oxidative stress and inflammation post-exercise.
✓Pea milk is a great source of plant-based protein, aiding in muscle repair and growth.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend blackberries, pea milk, and optional sweeteners or spices until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and deep in color. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store blackberries in the refrigerator and consume within a few days. Pea milk should be refrigerated and consumed before the expiration date.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Post-workout recovery
•Nutritional supplementation
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve cardiovascular health.

Pea Protein

Supports muscle recovery and growth due to its high protein content.

How to Consume
Fresh, Blended
Did you know?

"Blackberries are not only delicious but also one of the highest fiber fruits, which aids digestion."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Smoothies can be high in sugar if not made with whole fruits and vegetables.
MythMyth: Pea milk is not as nutritious as dairy milk.
RealityReality: Pea milk is high in protein and often fortified with vitamins, making it a nutritious alternative.
MythMyth: All smoothies are low-calorie.
RealityReality: Smoothies can be calorie-dense depending on the ingredients used.

Healthy Recipes

Blackberry Pea Protein Power Bowl

This vibrant bowl combines the creamy texture of blackberry pea milk smoothie with nutrient-dense toppings for a post-workout boost.

Ingredients
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1/4 cup sliced almonds
  • 1/4 cup fresh blackberries
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a bowl, combine the rolled oats and Post-Workout Blackberry Pea Milk Smoothie.
  2. 2. Top with sliced almonds, fresh blackberries, and chia seeds.
  3. 3. Mix well and enjoy immediately.

Blackberry Pea Milk Pancakes

Fluffy pancakes made with blackberry pea milk smoothie that are perfect for a nutritious breakfast or post-workout treat.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1/2 teaspoon salt
Instructions
  1. 1. In a bowl, mix the flour, baking powder, and salt.
  2. 2. Add the Post-Workout Blackberry Pea Milk Smoothie and honey, and stir until combined.
  3. 3. Cook on a hot griddle until bubbles form, then flip and cook until golden brown.

Blackberry Pea Milk Protein Shake

A quick and easy protein shake that combines the goodness of blackberry pea milk smoothie with additional protein for recovery.

Ingredients
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 tablespoon almond butter
Instructions
  1. 1. In a blender, combine the Post-Workout Blackberry Pea Milk Smoothie, protein powder, banana, and almond butter.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a refreshing post-workout drink.

Blackberry Pea Milk Overnight Oats

A nutritious and convenient breakfast option that uses blackberry pea milk smoothie for a creamy texture and delicious flavor.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1 tablespoon maple syrup
  • 1/4 cup diced apples
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a jar, combine rolled oats, Post-Workout Blackberry Pea Milk Smoothie, and maple syrup.
  2. 2. Stir in diced apples and flaxseeds.
  3. 3. Refrigerate overnight and enjoy in the morning.

Blackberry Pea Milk Smoothie Bowl

A refreshing smoothie bowl topped with your favorite fruits and seeds, perfect for post-workout recovery.

Ingredients
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1 frozen banana
  • 1/2 cup spinach
  • 1/4 cup granola
  • 1 tablespoon pumpkin seeds
Instructions
  1. 1. Blend the Post-Workout Blackberry Pea Milk Smoothie, frozen banana, and spinach until smooth.
  2. 2. Pour into a bowl and top with granola and pumpkin seeds.
  3. 3. Serve immediately for a nutritious meal.

Blackberry Pea Milk Energy Bites

No-bake energy bites packed with nutrients and flavor, ideal for a quick post-workout snack.

Ingredients
  • 1 cup oats
  • 1/2 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Form into small balls and place on a baking sheet.
  3. 3. Refrigerate for 30 minutes before enjoying.

Blackberry Pea Milk Chia Pudding

A creamy and nutritious chia pudding made with blackberry pea milk smoothie, perfect for a healthy dessert or snack.

Ingredients
  • 1 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together the Post-Workout Blackberry Pea Milk Smoothie, chia seeds, honey, and vanilla extract.
  2. 2. Let sit for 10 minutes, then stir again.
  3. 3. Refrigerate for at least 2 hours or overnight before serving.

Blackberry Pea Milk Smoothie Popsicles

Frozen popsicles made from blackberry pea milk smoothie, perfect for a refreshing treat after a workout.

Ingredients
  • 2 cups Post-Workout Blackberry Pea Milk Smoothie
  • 1 cup diced strawberries
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine the Post-Workout Blackberry Pea Milk Smoothie, diced strawberries, and honey.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy on a hot day.

Blackberry Pea Milk Fruit Salad

A colorful fruit salad drizzled with a blackberry pea milk smoothie dressing for a refreshing post-workout meal.

Ingredients
  • 1 cup mixed fresh fruits (berries, banana, kiwi)
  • 1/2 cup Post-Workout Blackberry Pea Milk Smoothie
  • 1 tablespoon lime juice
  • 1 tablespoon chopped mint
Instructions
  1. 1. In a bowl, combine the mixed fresh fruits.
  2. 2. In a separate bowl, whisk together the Post-Workout Blackberry Pea Milk Smoothie and lime juice.
  3. 3. Drizzle the dressing over the fruit salad and garnish with chopped mint.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are rich in vitamins, minerals, and antioxidants, which can help improve heart health and reduce inflammation.

Is pea milk a good source of protein?

Yes, pea milk contains a significant amount of protein, making it an excellent alternative to dairy milk.

Can this smoothie help with muscle recovery?

Yes, the combination of protein from pea milk and antioxidants from blackberries supports muscle recovery after workouts.

How many calories are in this smoothie?

This smoothie contains approximately 150 calories per serving.

Is this smoothie suitable for vegans?

Yes, both blackberries and pea milk are plant-based, making this smoothie vegan-friendly.

Can I add other fruits to this smoothie?

Absolutely! You can add bananas, spinach, or any other fruits you enjoy.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a sweetener of your choice.

Is it okay to consume this smoothie daily?

Yes, it can be a healthy addition to your daily diet, especially post-workout.

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Comparisons
Post-Workout Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Post-Workout Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Post-Workout Blackberry Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Post-Workout Blackberry Pea Milk Smoothie Calories in Post-Workout Blackberry Pea Milk Smoothie Vitamin-c in Post-Workout Blackberry Pea Milk Smoothie Magnesium in Post-Workout Blackberry Pea Milk Smoothie
Featured Guides
Health Benefits of Post-Workout Blackberry Pea Milk Smoothie Healthy Recipes with Post-Workout Blackberry Pea Milk Smoothie
Rankings
Smoothies high in vitamin-c Smoothies high in fiber Smoothies low in carbohidratos Smoothies low in índice glucémico