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Pre-Workout Kiwi Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Pre-Workout Kiwi Pea Milk Smoothie

Actinidia deliciosa, Pisum sativum

Clinical Encyclopedia

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

Pre-Workout Kiwi 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 refreshing taste of kiwi with the protein-rich benefits of pea milk, making it an excellent pre-workout option. Packed with vitamins and minerals, it supports energy levels and muscle recovery.

Also known as:
Kiwi SmoothiePea Milk Smoothie
Scientific NameActinidia deliciosa, Pisum sativum
Region of OriginNew Zealand
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber4g
Total33.5g
Protein
6.5g(19%)
Fats
2g(6%)
Carbohydrates
25g(75%)

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 A64 µg (8%)
Vitamin C70 mg (78%)
Vitamin K40 µg (33%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1.5 mg (9%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate30 µg (8%)
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)
Calcium40 mg (4%)
Iron0.6 mg (3%)
Magnesium20 mg (5%)
Phosphorus50 mg (4%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
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 boosts the immune system and enhances recovery post-exercise.
✓The combination of kiwi and pea milk provides a good source of plant-based protein, 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 all ingredients until smooth. Serve chilled for optimal refreshment.

Smart Selection & Storage

How to Select

Choose ripe kiwis that yield slightly to pressure and have a vibrant green color. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store kiwis at room temperature until ripe, then refrigerate. Pea milk should be kept in the refrigerator 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
AntioxidantAnti-inflammatory
Main Applications
•Pre-workout energy boost
•Post-workout recovery
Bioactive Compounds
Vitamin C

Acts as a powerful antioxidant, protecting cells from damage.

Pea Protein

Supports muscle repair and growth.

How to Consume
FreshSmoothieChilled
Did you know?

"Kiwi is known for its high vitamin C content, which is more than that of an orange."

Myths vs Realities

MythMyth: Kiwi is only good for digestion.
RealityReality: Kiwi is also rich in antioxidants and vitamins that support overall health.
MythMyth: Pea milk is not as nutritious as dairy milk.
RealityReality: Pea milk is high in protein and contains essential nutrients, making it a great alternative.
MythMyth: Smoothies are always unhealthy.
RealityReality: Smoothies can be very nutritious if made with whole, natural ingredients.

Healthy Recipes

Kiwi Pea Power Smoothie Bowl

A vibrant smoothie bowl packed with nutrients, perfect for a pre-workout boost. The combination of kiwi and pea milk provides a refreshing taste and energy.

Ingredients
  • 1 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1 banana, sliced
  • 1/2 cup granola
  • 1/4 cup chia seeds
  • Fresh kiwi slices for topping
Instructions
  1. 1. Blend the kiwi pea milk smoothie with the banana until smooth.
  2. 2. Pour into a bowl and top with granola, chia seeds, and fresh kiwi slices.
  3. 3. Enjoy immediately for a refreshing pre-workout meal.

Kiwi Pea Protein Pancakes

Fluffy pancakes infused with the goodness of kiwi and pea milk, perfect for a healthy breakfast before your workout.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1 egg
  • 1 tbsp baking powder
  • 1 tbsp honey
Instructions
  1. 1. In a bowl, mix flour and baking powder.
  2. 2. In another bowl, whisk the egg, honey, and kiwi pea milk smoothie.
  3. 3. Combine wet and dry ingredients, then cook on a hot griddle until golden brown.

Kiwi Pea Smoothie Popsicles

A refreshing and healthy treat made with kiwi pea milk smoothie, perfect for cooling down after a workout.

Ingredients
  • 2 cups Pre-Workout Kiwi Pea Milk Smoothie
  • 1 cup diced strawberries
  • 1 tbsp honey
Instructions
  1. 1. Blend the kiwi pea milk smoothie with strawberries and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for 4-6 hours.
  3. 3. Enjoy as a post-workout snack.

Kiwi Pea Overnight Oats

Nutritious overnight oats made creamy with kiwi pea milk, ideal for a quick breakfast before your workout.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • Fresh kiwi slices for topping
Instructions
  1. 1. In a jar, combine oats, chia seeds, and kiwi pea milk smoothie.
  2. 2. Add maple syrup and stir well.
  3. 3. Refrigerate overnight and top with fresh kiwi before serving.

Kiwi Pea Green Smoothie

A nutrient-dense green smoothie that combines kiwi and pea milk with spinach for an energizing pre-workout drink.

Ingredients
  • 1 cup fresh spinach
  • 1 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1/2 avocado
  • 1 tbsp flaxseeds
Instructions
  1. 1. Blend spinach, kiwi pea milk smoothie, avocado, and flaxseeds until smooth.
  2. 2. Pour into a glass and enjoy immediately for a healthy energy boost.
  3. 3. Add ice for a chilled version.

Kiwi Pea Milk Smoothie Muffins

Deliciously moist muffins made with kiwi pea milk smoothie, perfect for a healthy snack or breakfast on the go.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1/2 cup applesauce
  • 1/4 cup honey
  • 1 tsp baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin.
  2. 2. In a bowl, mix flour and baking soda.
  3. 3. In another bowl, combine kiwi pea milk smoothie, applesauce, and honey, then mix with dry ingredients and bake for 20-25 minutes.

Kiwi Pea Smoothie Energy Bites

No-bake energy bites made with kiwi pea milk smoothie, oats, and nuts, perfect for a quick pre-workout snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/2 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll into small balls and refrigerate for 30 minutes.
  3. 3. Store in an airtight container for a quick energy boost.

Kiwi Pea Smoothie Salad Dressing

A unique and healthy salad dressing made with kiwi pea milk smoothie, perfect for drizzling over your favorite greens.

Ingredients
  • 1/2 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a jar, combine all ingredients and shake well until emulsified.
  2. 2. Drizzle over salads for a refreshing twist.
  3. 3. Store leftovers in the fridge for up to a week.

Kiwi Pea Smoothie Chia Pudding

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

Ingredients
  • 1/2 cup chia seeds
  • 2 cups Pre-Workout Kiwi Pea Milk Smoothie
  • 1 tbsp maple syrup
  • Fresh kiwi for topping
Instructions
  1. 1. In a bowl, mix chia seeds, kiwi pea milk smoothie, and maple syrup.
  2. 2. Let it sit for at least 4 hours or overnight in the fridge.
  3. 3. Serve topped with fresh kiwi slices.

Kiwi Pea Smoothie Quinoa Salad

A refreshing quinoa salad featuring kiwi pea milk smoothie as a dressing, packed with protein and fiber.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Pre-Workout Kiwi Pea Milk Smoothie
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • Fresh herbs for garnish
Instructions
  1. 1. In a bowl, combine cooked quinoa, cucumber, and cherry tomatoes.
  2. 2. In a separate bowl, whisk kiwi pea milk smoothie and pour over the salad.
  3. 3. Toss gently and garnish with fresh herbs before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of kiwi?

Kiwi is rich in vitamins C and K, fiber, and antioxidants, which can improve digestion and boost the immune system.

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 this smoothie help with muscle recovery?

Yes, the protein from pea milk and the nutrients from kiwi can aid in 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 kiwi 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 berries for additional flavor and nutrients.

How should I store leftover smoothie?

Store any leftover smoothie in an airtight container in the refrigerator for up to 24 hours.

Is this smoothie gluten-free?

Yes, this smoothie is gluten-free as it contains no gluten-containing ingredients.

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