Sattu is a versatile superfood known for its rich nutritional value, offering a variety of health benefits. Sattuz are of different types each with its unique nutrient content, including high protein levels and essential vitamins. You can find several types of Sattu powders, such as Chana Sattu, Barley Sattu, and other Sattu drinks, which provide a natural source of energy and nutrition. Sattu protein per 100 gram details are as follows:

1. Chickpea (Gram) Chana Sattu

    • Protein Content: ~22-25g per 100g

    • Benefits of Channa Sattu:
        • Rich in essential amino acids for muscle repair and growth.

        • High fiber content aids in digestion and prevents bloating, which can help during intense workouts.

        • Provides sustained energy due to its slow digestion rate.

    • Recommended Intake: 30-40g (2-3 tbsp) mixed with water or smoothies post-workout for muscle recovery and endurance.

    • NUTRIENT RICH : Swastik Sattu is packed with essential nutrients including protein, fiber, vitamins (like B vitamins), and minerals (such as iron, calcium, and magnesium). This makes it a nutritious addition to your diet. The high fiber content in sattu aids digestion, helps prevent constipation, and promotes a healthy digestive system.

    • BOOST ENERGY : Sattu provides a quick source of energy, making it a popular choice for breakfast or as a mid-day snack. Its slow-releasing carbohydrates help maintain stable energy levels.The fiber in sattu helps keep you feeling full longer, managing hunger.

    • ACT AS A COOLING AGENT : In the form of a drink, Swastik Sattu can be hydrating and cooling, especially during hot weather. It’s often used in drinks and smoothies for this reason. The fiber and antioxidants in sattu support the body’s natural detoxification processes and help in removing toxins from the system.

    • LOW GLYCEMIC INDEX: Ideal for managing blood sugar levels as it has a low glycemic index, making it suitable for diabetics. Best for those early morning breakfasts that not only need to be quick but filling and healthy too

2. Barley Jau Sattu

    • Protein Content: ~12-14g per 100g

    • Benefits:
        • High in beta-glucan, which helps lower cholesterol and improves cardiovascular health—essential for high-intensity workouts.

        • The moderate protein content helps in muscle maintenance rather than intense growth.

        • Rich in magnesium and manganese, which improve muscle function.

    • Recommended Intake: 20-30g (1-2 tbsp) with warm water before workouts for sustained energy.

3. Wheat Sattu

    • Protein Content: ~12-15g per 100g

    • Benefits:
        • Contains essential vitamins and minerals like iron and magnesium for energy metabolism and oxygen transport to muscles.

        • Good for bulking when combined with high-protein sources like chickpea sattu.

        • Supports longer endurance sessions due to its carbohydrate content.

    • Recommended Intake: 20-30g (1-2 tbsp) mixed with water in the morning or as a snack to boost energy levels.

                                                        

4. Oat Sattu

    • Protein Content: ~14-16g per 100g

    • Benefits:
        • Combines protein with slow-digesting carbs for sustained energy release.

        • High in antioxidants and beta-glucans, which can reduce inflammation post-workout.

        • Ideal for those doing long-duration cardio sessions like running or cycling.

    • Recommended Intake: 30-40g (2-3 tbsp) mixed with yogurt or smoothies pre-workout for steady energy levels.

5. Mixed Grains Sattu (Chickpea (Chana) + Barley (Jau) + Wheat (Gehu)

    • Protein Content: ~18-22g per 100g (depending on grain ratio)

    • Benefits:
        • Provides a well-balanced macronutrient profile of proteins, carbs, and fibers for overall muscle recovery and energy.

        • Offers a rich combination of essential amino acids and minerals.

        • Great for both muscle recovery and energy replenishment post-workout.

    • Recommended Intake: 30-50g (2-4 tbsp) post-workout in a shake or smoothie to aid in muscle recovery and replenish glycogen stores.

How Sattu Helps Gym People:

    • Muscle Repair and Growth: The high protein content supports muscle recovery, especially after weight training.

    • Energy Boost: Slow-release carbs in Sattu ensure sustained energy during workouts, reducing fatigue.

    • Digestive Health: The fiber in Sattu promotes good digestion and prevents bloating, which can enhance gym performance.

    • Hydration: Sattu drinks help keep gym-goers hydrated, especially when mixed with water or buttermilk.

Suggested Daily Intake for Gym Enthusiasts:

    • For muscle gain: 40-60g of Chickpea or Mixed Grain Sattu post-workout.

    • For energy and endurance: 20-40g of Barley or Oat Sattu before cardio or endurance training.

    • For recovery and maintenance: 30g of any type of Sattu in a balanced smoothie or protein shake after moderate workout sessions.