Protein & Fitness

You already eat three protein opportunities a day and call them roti.

Most people trying to hit a protein target treat it as an addition. Another shake, another scoop, another thing to remember. The alternative is to upgrade something already in the routine, because nobody forgets to eat roti.

What actually moves the needle

  • The target. If you are training seriously, most guidance lands between 1.4 and 2.0g of protein per kg of bodyweight per day. For a 70kg person that is roughly 100g to 140g. Plain wheat roti contributes about 10g to 12g of protein per 100g of flour, so the arithmetic gets hard fast.
  • Distribution beats total. Muscle protein synthesis responds to protein at each meal, not to one enormous evening dose. Upgrading the staple spreads protein across all three meals automatically.
  • Completeness. Cereal protein is low in lysine and legume protein is low in methionine. Blending wheat with channa, soya or moong closes both gaps, which is exactly what a good high protein atta does.

Recommended for you

Six flours from our range, chosen for this concern and ranked by how much difference they make.

Everyday Protein 23g high protein atta
Everyday Protein, 23g Atta

The sweet spot. Roughly doubles your protein per roti while still behaving like atta on the tawa.

From Rs. 94.29
 Everyday Protein 40g high protein atta
Everyday Protein, 40g Atta

40g protein per 100g, roughly four times a standard atta. The serious training option.

From Rs. 189.52
 Everyday Protein high protein quinoa flour
High Protein Quinoa Flour

One of the few plant proteins complete on its own. All nine essential amino acids, no blending required.

From Rs. 189.52
 Everyday Protein high protein moong flour
High Protein Moong Flour

Light, digestible legume protein. Reach for this if soya or whey sits badly with you.

From Rs. 189.52
 Ground Truth 25g high protein khapli atta
Ground Truth, 25g Khapli Atta

High protein on an ancient wheat base, with the lab report to back the number. On Blinkit when you run out.

From Rs. 196.19
 High Protein Atta 23g stone ground
High Protein Atta, 23g

Wheat, soya and channa, stone ground after you order. The family friendly version that nobody notices.

From Rs. 141.90

How to actually do this, this week

  • Do the arithmetic once. Bodyweight in kg multiplied by 1.6. That is your daily number. Write it down.
  • Upgrade the staple before you buy a supplement. It is cheaper per gram and you will not forget to take it.
  • Higher protein dough behaves differently. It needs a little more water and a longer rest. Give it ten minutes before rolling.
  • Spread it out. Thirty to forty grams of protein at each of three meals beats twenty, twenty, eighty.

Where this comes from

  • Every protein figure on our packs is lab tested and traceable. See our Lab Reports and the Flour Nutrition Database.
  • Aune D, et al. Whole grain consumption and risk of cardiovascular disease, cancer and mortality. BMJ, 2016. Read the paper
  • Anitha S, et al. Millets and glycaemic response: systematic review and meta analysis. Frontiers in Nutrition, 2021. Read the paper

Nutrition information, not medical advice. If you have kidney disease, high protein intakes need medical supervision.

View all