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.

10on10 High Protein Atta, 25g protein per 100g, stone ground
High Protein Atta, 25g

Wheat, soya and channa, stone ground after you order. The family friendly version.

From ₹149
 Pure Besan gram flour by 10on10 Foods
Pure Besan

A naturally high protein pulse flour. Blend 25% into your atta, or make a besan chilla after training.

From ₹80
 Khapli Atta emmer wheat flour stone ground
Khapli Atta

Ancient wheat with about 14.5g protein per 100g, more than regular atta, and no recipe changes needed.

From ₹199
 Quinoa Atta stone ground quinoa flour
Quinoa Atta

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

₹156.45
 Oats Atta stone ground wholegrain oat flour
Oats Atta

Wholegrain oat flour for pre-workout pancakes and chilla. Pairs well with a protein blend.

₹152.25
 Multigrain Atta 8 grain stone ground
Multigrain Atta

Eight grains in one everyday atta. A sensible base for the rotis you are not upgrading.

From ₹119

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.

Recipes to use it: high protein flour recipes for the gym and the best flours for protein intake.

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.

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