Multigrain rotis are high in all essential nutrients plus proteins and fibres necessary for a muscle-building diet. Tap to read!
HIGH PROTEIN
Add even cereals such as wheat, ragi, bajra, and jowar. These grains are a good source for repairing and building muscle because of their high protein content.
ADD GRAINS
Mix wheat flour, ragi powder and bajra atta in equal quantities. This combination offers protein-rich, fibre-laden nutrients in your rotis.
SEEDS
The dough should be mixed with chia seeds, flaxseeds (linseed) and sesame seeds. In addition to providing a crunchy texture, they help boost the protein content as well to further aid in muscle development.
DO NOT USE HOT WATER
Mix enough warm water with it to form a smooth elastic dough. This trick ensures the perfect consistency to easily roll and form soft rotis.
LET IT REST
Cover the dough and let it rest for at least 15 minutes. This resting time will also help the dough to be well-hydrated and develop flavours, making your rotis tastier.
COOK ON MEDIUM FLAME
The rotis need to be cooked till they puff up well. Balanced cooking also means that these rotis are a lot healthier and digested.
SIDE DISH
Pair your multigrain roti with a protein-rich side dish such as paneer, tofu or daals. This is great because both of these components help increase your intake of protein, which means a faster recovery and growth for your muscles.
STUDY FINDINGS
The National Institute of Health recommends a healthy and balanced diet including grains (especially whole) to support muscle repair or restoration and growth, making multigrain roti an excellent addition to your muscle-building schedule.
CONCLUSION
Include multigrain rotis in your diet for muscle growth. Consult a dietician for personalised advice.