Is ragi porridge good for muscle gain?
Not for protein. It is fuel for training. One serving (1 glass) has 216 kcal and 7 g protein.
216kcal
7 gprotein
37 gcarbs
5 gfat
Why
- 3 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 216 kcal a serving is 8% of a 2,800 kcal bulking day, and 7 g is 5% of 140 g protein.
The portion to aim for
Even ½ glass gives 3 g protein (108 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 glass | 216 | 7 g |
| ½ glass | 108 | 3 g |
More protein a serving in south Indian and quick breakfasts
- Overnight oats337 kcal · 12 g protein · 1 jar
- Medu vada244 kcal · 10 g protein · 2 vada
- Khaman dhokla201 kcal · 9 g protein · 4 pieces
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g