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Post-Workout Blueberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Blueberry Pea Milk Smoothie

Vaccinium corymbosum, Pisum sativum

Clinical Encyclopedia

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

Post-Workout Blueberry Pea Milk Smoothie provides 150 kcal, 6.5g of protein, 25g of carbohydrates, and 4g 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 blueberries 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:
Blueberry SmoothiePea Milk Smoothie
Scientific NameVaccinium corymbosum, 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
90%
Fiber4g
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 C10 mg (11%)
Vitamin E0.6 mg (4%)
Vitamin K2 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate30 µg (8%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium40 mg (3%)
Iron0.5 mg (3%)
Magnesium20 mg (5%)
Phosphorus50 mg (4%)
Potassium200 mg (4%)
Zinc0.3 mg (3%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in antioxidants from blueberries, which help reduce oxidative stress and inflammation after exercise.
✓Contains plant-based protein from pea milk, supporting 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 blueberries, pea milk, and optional sweeteners or additional ingredients until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose ripe blueberries that are firm and have a deep blue color. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store blueberries in the refrigerator and consume within a week. Pea milk should be refrigerated and consumed within 7-10 days after opening.

Medicinal Profile & Bioactive Compounds

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

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

Compounds that provide antioxidant effects and may improve cardiovascular health.

Pea Protein

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

How to Consume
FreshSmoothieProtein shake
Did you know?

"Blueberries are often referred to as a superfood due to their high levels of antioxidants and vitamins."

Myths vs Realities

MythBlueberries are only good for desserts.
RealityBlueberries are versatile and can be used in smoothies, salads, and savory dishes.
MythPea milk is not nutritious.
RealityPea milk is high in protein and contains essential vitamins and minerals.
MythSmoothies are unhealthy due to added sugars.
RealitySmoothies can be healthy when made with whole ingredients and no added sugars.

Healthy Recipes

Blueberry Pea Protein Power Bowl

A vibrant and nutritious bowl that combines the creamy texture of blueberry pea milk smoothie with crunchy toppings for a post-workout boost.

Ingredients
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1/4 cup chia seeds
  • 1/2 banana, sliced
  • 1/4 cup granola
  • 1 tablespoon almond butter
Instructions
  1. 1. In a bowl, combine the rolled oats and chia seeds.
  2. 2. Pour the Post-Workout Blueberry Pea Milk Smoothie over the oats and mix well.
  3. 3. Top with banana slices, granola, and a drizzle of almond butter before serving.

Blueberry Pea Milk Pancakes

Fluffy pancakes infused with blueberry pea milk, perfect for a nutritious breakfast or post-workout treat.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt
Instructions
  1. 1. In a bowl, mix the flour, baking powder, and salt.
  2. 2. In another bowl, whisk together the Post-Workout Blueberry Pea Milk Smoothie, maple syrup, and vanilla.
  3. 3. Combine wet and dry ingredients, then cook on a hot griddle until golden brown on both sides.

Blueberry Pea Milk Overnight Oats

A quick and easy breakfast option that combines the goodness of oats with the refreshing taste of blueberry pea milk.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1 tablespoon honey
  • 1/4 cup fresh blueberries
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a jar, combine rolled oats, honey, and flaxseeds.
  2. 2. Pour the Post-Workout Blueberry Pea Milk Smoothie over the oats and stir well.
  3. 3. Refrigerate overnight and top with fresh blueberries before serving.

Blueberry Pea Milk Smoothie Bowl

A refreshing smoothie bowl topped with fruits and nuts, providing a delicious way to recover after a workout.

Ingredients
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1 frozen banana
  • 1/2 cup spinach
  • 1/4 cup sliced almonds
  • 1/4 cup coconut flakes
  • 1/2 cup mixed berries
Instructions
  1. 1. Blend the Post-Workout Blueberry Pea Milk Smoothie, frozen banana, and spinach until smooth.
  2. 2. Pour into a bowl and top with sliced almonds, coconut flakes, and mixed berries.
  3. 3. Serve immediately for a refreshing treat.

Blueberry Pea Milk Protein Bars

Homemade protein bars packed with nutrients, perfect for a quick snack after a workout.

Ingredients
  • 1 cup oats
  • 1/2 cup protein powder
  • 1/2 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup dried blueberries
Instructions
  1. 1. In a bowl, mix oats, protein powder, and chopped nuts.
  2. 2. Add the Post-Workout Blueberry Pea Milk Smoothie and honey, mixing until combined.
  3. 3. Press the mixture into a lined baking dish and refrigerate until firm, then cut into bars.

Blueberry Pea Milk Chia Pudding

A creamy and nutritious chia pudding that is easy to prepare and perfect for a post-workout snack.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • Fresh blueberries for topping
Instructions
  1. 1. In a bowl, whisk together chia seeds, Post-Workout Blueberry Pea Milk Smoothie, maple syrup, and vanilla.
  2. 2. Let it sit for 10 minutes, then stir again and refrigerate for at least 2 hours.
  3. 3. Serve topped with fresh blueberries.

Blueberry Pea Milk Smoothie Popsicles

Refreshing and healthy popsicles made with blueberry pea milk smoothie, perfect for cooling down after a workout.

Ingredients
  • 2 cups Post-Workout Blueberry Pea Milk Smoothie
  • 1 cup diced fruits (like strawberries and bananas)
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine the Post-Workout Blueberry Pea Milk Smoothie, diced fruits, and honey.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy a refreshing treat.

Blueberry Pea Milk Smoothie Muffins

Moist and flavorful muffins made with blueberry pea milk, perfect for a healthy breakfast or snack.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1/2 cup sugar
  • 1 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1/4 cup vegetable oil
  • 1 tablespoon baking powder
  • 1/2 cup fresh blueberries
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin.
  2. 2. In a bowl, mix flour, sugar, and baking powder.
  3. 3. In another bowl, combine Post-Workout Blueberry Pea Milk Smoothie and vegetable oil, then mix with dry ingredients and fold in blueberries. Fill muffin cups and bake for 20-25 minutes.

Blueberry Pea Milk Smoothie Energy Bites

Nutritious energy bites made with oats and blueberry pea milk, ideal for a quick post-workout snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/2 cup Post-Workout Blueberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup mini chocolate chips
  • 1/4 cup dried blueberries
Instructions
  1. 1. In a bowl, combine rolled oats, nut butter, Post-Workout Blueberry Pea Milk Smoothie, honey, chocolate chips, and dried blueberries.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for 30 minutes before enjoying.

Frequently Asked Questions (FAQ)

What are the health benefits of blueberries?

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

Is pea milk a good source of protein?

Yes, pea milk is a great plant-based protein source, providing about 8 grams of protein per cup.

Can I add other fruits to this smoothie?

Absolutely! You can add bananas, spinach, or other berries for added nutrition.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or a banana to enhance the sweetness.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

How long can I store this smoothie?

It's best consumed fresh, but you can store it in the fridge for up to 24 hours.

Can I use frozen blueberries?

Yes, frozen blueberries work well and can make the smoothie colder and thicker.

What is the glycemic index of this smoothie?

The glycemic index is approximately 40, making it a moderate option for blood sugar control.

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