You definitely will get more nutrients from raw frozen veggies. You may not need to add water. The moisture content and the little bit of frozen water might be enough.

Using a blender to mix frozen vegetables with clean water is an excellent way to boost your nutrition, especially around your gym sessions.
Here are a few reasons why this is a 'win' for your health:
Nutrient Density: Frozen vegetables are often picked and frozen at their peak ripeness, meaning they retain most of their vitamins and minerals. For someone on ART, getting those extra micronutrients helps support your immune system.
Hydration + Fiber: By using water as your base, you’re staying hydrated for the gym. Unlike juicing, blending keeps the fiber in the vegetables. Fiber is vital for heart health and helps maintain a healthy gut, which is where a large part of your immune system lives.
Post-Workout Recovery: If you are hitting the gym, your muscles need fuel to recover. While veggies provide great vitamins, you might consider adding a scoop of protein powder or some Greek yogurt to your blend. This turns a 'veggie drink' into a true recovery shake.
A Quick Tip on Digestion:
Some people find that raw or blended cruciferous veggies (like broccoli or cauliflower) can cause a little bloating. If that happens to you, try sticking to spinach, kale, or carrots, which are usually easier on the stomach before a workout.It’s a simple, cost-effective habit that definitely supports your fitness goals.

I love OWYN! So yummy

Another option is a vegan protein shake by Owyn. It is made from peas with 28 grams of protein. I just had my hip replaced and they were recommended by my surgeon to promote healing. I found them at Target but the may be available elsewhere. Find them with Ensure or Boost. Owyn is sugar free, gluten free and very healthy.