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Pre-Workout Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Pre-Workout Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

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

Pre-Workout Blackberry Pea Milk Smoothie provides 150 kcal, 5g of protein, 25g of carbohydrates, and 6g 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 excellent pre-workout option for energy and 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
90%
Fiber6g
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 A54 µg (6%)
Vitamin C30 mg (33%)
Vitamin E0.5 mg (3%)
Vitamin K19.3 µg (16%)
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 (6%)
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 (4%)
Iron0.5 mg (3%)
Magnesium20 mg (5%)
Phosphorus50 mg (4%)
Potassium300 mg (6%)
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, blackberries help combat oxidative stress and inflammation, promoting better recovery post-exercise.
✓Pea milk provides a plant-based protein source, essential for 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 for best taste.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and firm. 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
•Pre-workout energy boost
•Post-workout recovery
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects, reducing inflammation and oxidative stress.

Protein

Essential for muscle repair and growth.

How to Consume
Fresh, Smoothie
Did you know?

"Blackberries are not only delicious but also packed with vitamins and minerals that support overall health."

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; some can be high in sugars and calories.
MythYou can't gain muscle on a vegan diet.
RealityWith proper protein sources like pea milk, vegans can effectively build muscle.
MythAll smoothies are low in calories.
RealitySmoothies can vary widely in calorie content depending on ingredients.

Healthy Recipes

Blackberry Pea Protein Power Bowl

This vibrant power bowl combines the creamy texture of pea milk with the tartness of blackberries, topped with crunchy granola for an energizing pre-workout meal.

Ingredients
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1/2 cup granola
  • 1/4 cup sliced almonds
  • 1/2 banana, sliced
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a bowl, pour the Pre-Workout Blackberry Pea Milk Smoothie as the base.
  2. 2. Top with granola, sliced almonds, banana, and chia seeds.
  3. 3. Enjoy immediately for a nutritious pre-workout boost.

Blackberry Pea Milk Overnight Oats

These overnight oats infused with blackberry pea milk provide a delicious and filling breakfast that fuels your morning workout.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1 tablespoon honey
  • 1/4 cup fresh blackberries
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a jar, combine rolled oats, blackberry pea milk, and honey.
  2. 2. Stir in fresh blackberries and flaxseeds.
  3. 3. Refrigerate overnight and enjoy cold in the morning.

Blackberry Pea Milk Smoothie Bowl

This smoothie bowl is a delightful mix of blackberry pea milk and frozen fruits, topped with your favorite seeds and nuts for a refreshing pre-workout snack.

Ingredients
  • 1 cup frozen mixed berries
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon coconut flakes
  • 1 tablespoon hemp seeds
Instructions
  1. 1. Blend frozen mixed berries with the Pre-Workout Blackberry Pea Milk Smoothie until smooth.
  2. 2. Pour into a bowl and top with pumpkin seeds, coconut flakes, and hemp seeds.
  3. 3. Serve immediately for a nutritious boost.

Blackberry Pea Milk Protein Pancakes

These fluffy pancakes made with blackberry pea milk are packed with protein and make for a delicious pre-workout breakfast.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1 scoop protein powder
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a bowl, mix whole wheat flour, protein powder, and baking powder.
  2. 2. Add the blackberry pea milk and maple syrup, stirring until just combined.
  3. 3. Cook on a preheated griddle until bubbles form, then flip and cook until golden brown.

Blackberry Pea Milk Chia Pudding

This chia pudding is a nutritious and satisfying snack, combining the richness of pea milk with the sweetness of blackberries.

Ingredients
  • 1/2 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon honey
  • 1/4 cup fresh blackberries
  • 1/4 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix blackberry pea milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir well and let sit for 10 minutes, then stir again.
  3. 3. Refrigerate for at least 2 hours or overnight, and top with fresh blackberries before serving.

Blackberry Pea Milk Smoothie Popsicles

These refreshing popsicles made with blackberry pea milk are perfect for a cool pre-workout treat on a hot day.

Ingredients
  • 2 cups Pre-Workout Blackberry Pea Milk Smoothie
  • 1 cup diced strawberries
  • 1 tablespoon honey
Instructions
  1. 1. Blend the blackberry pea milk, strawberries, and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy as a refreshing snack.

Savory Blackberry Pea Milk Soup

This unique savory soup blends the sweetness of blackberries with the creaminess of pea milk, creating a nutritious and unexpected pre-workout dish.

Ingredients
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1 cup vegetable broth
  • 1/2 cup diced cucumber
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and add diced cucumber, cooking until soft.
  2. 2. Add vegetable broth and blackberry pea milk, stirring to combine.
  3. 3. Season with salt and pepper, then serve warm or chilled.

Blackberry Pea Milk Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them a perfect pre-workout snack to fuel your workout.

Ingredients
  • 1 cup oats
  • 1/2 cup almond butter
  • 1/4 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup chopped dark chocolate
Instructions
  1. 1. In a bowl, mix oats, almond butter, blackberry pea milk, honey, and dark chocolate until well combined.
  2. 2. Form into small balls and refrigerate for at least 30 minutes.
  3. 3. Enjoy as a quick energy boost before your workout.

Blackberry Pea Milk Smoothie Muffins

These moist muffins made with blackberry pea milk are a delicious way to start your day and provide a great source of energy for your workout.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 cup fresh blackberries
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix whole wheat flour, honey, baking soda, and blackberry pea milk until combined.
  3. 3. Fold in fresh blackberries, pour into muffin tins, and bake for 20-25 minutes.

Blackberry Pea Milk Smoothie Parfait

Layered with yogurt, granola, and fresh blackberries, this parfait is a delicious and nutritious pre-workout treat.

Ingredients
  • 1 cup Pre-Workout Blackberry Pea Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup fresh blackberries
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, blackberry pea milk, granola, and fresh blackberries.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Drizzle with honey and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are high in vitamins C and K, fiber, and antioxidants, which can support immune function and digestive health.

Is pea milk a good source of protein?

Yes, pea milk contains about 8 grams of protein per cup, making it a great plant-based protein source.

Can I use frozen blackberries in this smoothie?

Absolutely! Frozen blackberries can add a nice chill and thickness to your smoothie.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or a banana for natural 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 refrigerator for up to 24 hours.

Can I add other fruits to this smoothie?

Yes, feel free to add other fruits like bananas or spinach for added nutrients.

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