Is roti with ghee good for muscle gain?
Not for protein. It is fuel for training. One serving (1 medium) has 126 kcal and 3 g protein.
126kcal
3 gprotein
20 gcarbs
4 gfat
Why
- 2.6 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 126 kcal a serving is 5% of a 2,800 kcal bulking day, and 3 g is 2% of 140 g protein.
The portion to aim for
Even 4 roti gives 13 g protein (504 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 roti | 126 | 3 g |
| 2 roti | 252 | 7 g |
| 3 roti | 378 | 10 g |
| 4 roti | 504 | 13 g |
More protein a serving in rotis and breads
- Paneer paratha343 kcal · 13 g protein · 1 paratha
- Amritsari kulcha342 kcal · 8 g protein · 1 kulcha
- Garlic naan308 kcal · 7 g protein · 1 naan
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