Is upma good for muscle gain?
Not for protein. It is fuel for training. One serving (1 plate) has 248 kcal and 6 g protein.
248kcal
6 gprotein
41 gcarbs
7 gfat
Why
- 2.3 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 248 kcal a serving is 9% of a 2,800 kcal bulking day, and 6 g is 4% of 140 g protein.
- With 41 g carbs it is good fuel before or after training.
The portion to aim for
Even 1½ plate gives 9 g protein (371 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ plate | 124 | 3 g |
| 1 plate | 248 | 6 g |
| 1½ plate | 371 | 9 g |
More protein a serving in breakfast and snacks
- Moong dal chilla218 kcal · 12 g protein · 2 chilla
- Besan chilla239 kcal · 11 g protein · 2 chilla
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g
- Roasted chana snack111 kcal · 7 g protein · 1 handful · 30 g