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Post-Workout Kiwi Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Kiwi Soy Milk Smoothie

Actinidia deliciosa

Clinical Encyclopedia

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

Post-Workout Kiwi Soy Milk Smoothie provides 150 kcal, 5g of protein, 25g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the refreshing taste of kiwi with the protein-rich benefits of soy milk, making it an excellent post-workout recovery drink.

Also known as:
Kiwi SmoothieSoy Kiwi Shake
Scientific NameActinidia deliciosa
Region of OriginNew Zealand
Popular Comparisons:
Post-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Almond Milk SmoothiePost-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Apple Juice SmoothiePost-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Cashew Milk SmoothiePost-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Coconut Water SmoothiePost-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Greek Yogurt SmoothiePost-Workout Kiwi Soy Milk Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
90%
Fiber3g
Total33.0g
Protein
5g(15%)
Fats
3g(9%)
Carbohydrates
25g(76%)

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 A87 µg (10%)
Vitamin C70 mg (78%)
Vitamin K40.3 µg (34%)
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%)
Folate25 µg (6%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin E: 0.2 mgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron0.5 mg (3%)
Magnesium30 mg (8%)
Phosphorus50 mg (7%)
Potassium300 mg (6%)
Zinc0.3 mg (2%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in Vitamin C, this smoothie helps boost the immune system and aids in recovery after intense workouts.
✓The combination of protein from soy milk and carbohydrates from kiwi provides essential nutrients for muscle repair and energy replenishment.

Possible Risks & Side Effects

!Some individuals may experience allergic reactions to soy products. Consult with a healthcare provider if you have a soy allergy.

How to Prepare & Consume

Blend fresh kiwi with soy milk and ice until smooth. Optionally, add a sweetener or protein powder for enhanced flavor and nutrition.

Smart Selection & Storage

How to Select

Choose ripe kiwis that yield slightly to pressure and have a vibrant color. For soy milk, select unsweetened varieties for a healthier option.

How to Store

Store kiwis at room temperature until ripe, then refrigerate. Soy milk should be kept in the refrigerator and consumed within a week after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Post-exercise recovery
•Nutritional supplementation
Bioactive Compounds
Actinidin

An enzyme that aids in protein digestion.

Polyphenols

Compounds that provide antioxidant benefits.

How to Consume
FreshBlendedChilled
Did you know?

"Kiwi is known for having more Vitamin C than oranges, making it a powerful fruit for immune support."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Not all smoothies are healthy; it depends on the ingredients used.
MythMyth: You can't gain weight from smoothies.
RealityReality: Smoothies can be calorie-dense, and excessive consumption can lead to weight gain.
MythMyth: All fruits are low in calories.
RealityReality: Some fruits, like bananas and avocados, are higher in calories than others.

Healthy Recipes

Kiwi Soy Milk Protein Boost

This refreshing smoothie combines kiwi and soy milk for a protein-packed post-workout recovery drink that’s both delicious and nutritious.

Ingredients
  • 2 ripe kiwis, peeled and chopped
  • 1 cup unsweetened soy milk
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Blend the kiwis and soy milk until smooth.
  2. 2. Add honey, chia seeds, and vanilla extract, then blend again.
  3. 3. Serve chilled with a sprinkle of chia seeds on top.

Tropical Kiwi Soy Smoothie Bowl

A vibrant smoothie bowl featuring kiwi and soy milk, topped with granola and fresh fruits for a delightful post-workout treat.

Ingredients
  • 1 cup unsweetened soy milk
  • 2 kiwis, peeled and sliced
  • 1 banana
  • 1/2 cup spinach
  • 1/4 cup granola
Instructions
  1. 1. Blend soy milk, kiwis, banana, and spinach until creamy.
  2. 2. Pour into a bowl and top with granola and additional kiwi slices.
  3. 3. Enjoy with a spoon for a satisfying meal.

Kiwi Spinach Soy Smoothie

This nutrient-dense smoothie combines kiwi, spinach, and soy milk, making it a perfect recovery drink packed with vitamins and minerals.

Ingredients
  • 1 cup unsweetened soy milk
  • 2 kiwis, peeled
  • 1 cup fresh spinach
  • 1 tablespoon flaxseeds
  • 1 tablespoon agave syrup
Instructions
  1. 1. Blend soy milk, kiwis, spinach, flaxseeds, and agave syrup until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve immediately for maximum freshness.

Creamy Kiwi Soy Milk Shake

A creamy shake that pairs kiwi with soy milk and a hint of mint for a refreshing post-workout boost.

Ingredients
  • 1 cup unsweetened soy milk
  • 2 kiwis, peeled and diced
  • 1/4 cup fresh mint leaves
  • 1 tablespoon maple syrup
  • 1/2 cup ice cubes
Instructions
  1. 1. Blend soy milk, kiwis, mint leaves, maple syrup, and ice until smooth.
  2. 2. Pour into a glass and garnish with a mint sprig.
  3. 3. Serve immediately for a cool refreshment.

Kiwi Berry Soy Smoothie

A delightful blend of kiwi, mixed berries, and soy milk, this smoothie is rich in antioxidants and perfect for post-exercise recovery.

Ingredients
  • 1 cup unsweetened soy milk
  • 1 kiwi, peeled
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon hemp seeds
Instructions
  1. 1. Blend soy milk, kiwi, and mixed berries until smooth.
  2. 2. Add hemp seeds and pulse briefly to combine.
  3. 3. Serve chilled with a few whole berries on top.

Kiwi Avocado Soy Smoothie

This creamy smoothie features the rich texture of avocado combined with the tangy flavor of kiwi and the protein of soy milk, ideal for muscle recovery.

Ingredients
  • 1 cup unsweetened soy milk
  • 1 kiwi, peeled
  • 1/2 avocado
  • 1 tablespoon lime juice
  • 1 tablespoon honey
Instructions
  1. 1. Blend soy milk, kiwi, avocado, lime juice, and honey until creamy.
  2. 2. Taste and adjust sweetness if needed.
  3. 3. Serve immediately for a filling post-workout snack.

Kiwi Coconut Soy Smoothie

A tropical twist on the classic smoothie, combining kiwi, coconut milk, and soy milk for a refreshing post-workout drink.

Ingredients
  • 1 cup unsweetened soy milk
  • 1 kiwi, peeled
  • 1/2 cup coconut milk
  • 1 tablespoon shredded coconut
  • 1 teaspoon honey
Instructions
  1. 1. Blend soy milk, kiwi, coconut milk, shredded coconut, and honey until smooth.
  2. 2. Pour into a glass and sprinkle with extra shredded coconut.
  3. 3. Enjoy chilled for a tropical experience.

Kiwi Ginger Soy Smoothie

This invigorating smoothie combines the zesty flavor of ginger with kiwi and soy milk, providing a refreshing kick after your workout.

Ingredients
  • 1 cup unsweetened soy milk
  • 2 kiwis, peeled
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon honey
  • 1/2 cup ice cubes
Instructions
  1. 1. Blend soy milk, kiwis, ginger, honey, and ice until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve immediately for a refreshing boost.

Kiwi Almond Soy Smoothie

A nutritious blend of kiwi, almond butter, and soy milk, this smoothie is perfect for replenishing energy after a workout.

Ingredients
  • 1 cup unsweetened soy milk
  • 2 kiwis, peeled
  • 2 tablespoons almond butter
  • 1 tablespoon honey
  • 1/2 banana
Instructions
  1. 1. Blend soy milk, kiwis, almond butter, honey, and banana until creamy.
  2. 2. Serve in a glass and enjoy as a post-workout snack.
  3. 3. Garnish with sliced kiwi if desired.

Kiwi Oatmeal Soy Smoothie

This filling smoothie combines kiwi, oats, and soy milk for a hearty post-workout drink that keeps you satisfied.

Ingredients
  • 1 cup unsweetened soy milk
  • 1 kiwi, peeled
  • 1/4 cup rolled oats
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Blend soy milk, kiwi, oats, honey, and cinnamon until smooth.
  2. 2. Let it sit for a few minutes to thicken.
  3. 3. Serve chilled for a nutritious recovery drink.

Frequently Asked Questions (FAQ)

What are the benefits of consuming a post-workout smoothie?

Post-workout smoothies help replenish nutrients lost during exercise, support muscle recovery, and provide hydration.

Can I use other fruits in this smoothie?

Yes, you can add other fruits like bananas or berries for additional flavor and nutrients.

Is this smoothie suitable for vegans?

Yes, this smoothie is made with soy milk, making it a great vegan option.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a sweetener of your choice to enhance the sweetness.

Can I prepare this smoothie in advance?

It's best to consume it fresh, but you can prepare the ingredients in advance and blend them when ready.

What is the glycemic index of this smoothie?

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

How does kiwi benefit my health?

Kiwi is rich in vitamins, antioxidants, and dietary fiber, which support digestion and overall health.

Can I add protein powder to this smoothie?

Yes, adding protein powder can enhance the protein content, making it even more beneficial for recovery.

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