Is puliyogare good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 180 g) has 324 kcal and 7 g protein.
324kcal
7 gprotein
45 gcarbs
13 gfat
Why
- 2.2 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 324 kcal a serving is 12% of a 2,800 kcal bulking day, and 7 g is 5% of 140 g protein.
- With 45 g carbs it is good fuel before or after training.
The portion to aim for
Even 2 katori gives 14 g protein (648 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 162 | 4 g |
| 1 katori | 324 | 7 g |
| 1½ katori | 486 | 11 g |
| 2 katori | 648 | 14 g |
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g