How to gain weight and muscle at 35 years old, and when should I eat fruits for better results? - #55511

At 35, healthy weight and muscle gain in Ayurveda mainly depends on improving Agni (digestion & metabolism) and nourishing the body tissues (Mamsa Dhatu & Ojas). Since your appetite is average and you exercise daily, your body may need more nourishing and anabolic foods rather than just extra calories. Ayurvedic Tips for Healthy Weight & Muscle Gain Eat warm, freshly cooked, protein-rich meals regularly. Include: Milk with soaked almonds & dates Ghee (1–2 tsp daily) Moong dal, paneer, sesame, black gram, rice, wheat Homemade smoothies with banana, dates, figs, nut butter Add natural muscle-building foods like: Ashwagandha milk at night Shatavari or Vidarikand Avoid: Skipping meals Excess tea/coffee Very dry, cold, packaged, or junk foods Over-exercising or late-night sleeping Best Exercise for Muscle Gain Do: Strength training / resistance exercise 4–5 days weekly Yoga: Surya Namaskar, Bhujangasana, Virabhadrasana Proper rest and 7–8 hours sleep are essential for muscle recovery. Best Time to Eat Fruits for Weight Gain Fruits are best taken: Morning after breakfast OR Evening as a snack (4–6 PM) Best fruits for healthy weight gain: Banana Mango Chikoo Dates Figs Grapes Avocado Avoid eating fruits: Immediately after heavy meals Late at night Along with salty/spicy foods Simple Ayurvedic Weight Gain Drink Before bedtime: 1 glass warm milk 2 dates 4 soaked almonds 1 tsp ghee Small pinch of Ashwagandha powder This helps improve strength, muscle mass, stamina, and recovery naturally.

Dx: Karshya / Vata vriddhi with Mamsa dhatu kshaya tendency –Aim: Brimhana, Balya, Rasayana, Mamsa dhatu poshan —Rx: 1) Weight Gain Formula 1 cap twice daily after meals with warm milk/water 2) Ashwagandha Capsules 1 cap twice daily after meals with warm milk 3) Shatavari Capsules 1 cap twice daily after meals with milk 4) Chyawanprash 1 tsp morning and evening with warm milk -----Diet Advice: Daily banana + milk + dates + peanut/almond shake. Meals me ghee 1–2 tsp, paneer/curd/dal/khichdi/rice/roti/nuts add karein. Fruits: mid-morning, evening ya post-workout — banana, mango, chikoo, dates best. Cold, dry food, fasting, meal skipping avoid karein. ----Lifestyle: Strength training 4–5 days/week, over-exercise avoid. Sleep 7–8 hours. Stress control + digestion maintain karein. ----Duration: 6 weeks, then review weight, appetite, digestion. ---- if no improvement in 2 weeks then will go with some tests - thyroid profile, hba1c, lft