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Gym diet table
Hi Doctor, i am planning to go to gym for making body and muscles but i am pure vegetarian consuming milk products also. I dont want to depend much on market external supplements because they have side effects also . Will you please let me know some Ayurvedic supplements which i can take for proper stamina,strength and muscle building which dont have any side effects. Please if possible also mention brand name also as it confused me alot in buying which is better or not. Also mention when to take them in a day or more helpful if you mention it from morning to night in a sequential order
Answers (11)
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U asked good question for today generation who goinh for gym.
U short i will say.
Supplements alone won’t build body
Diet + gym consistency =Main u do.
Morning → Chyawanprash
Pre-gym → Shilajit
Night → Ashwagandha+ satavari
Diet → High protein veg
👍 Best combo for you
👉 Start with:
Chyawanprash + Ashwagandha
👉 After 2–3 weeks:
Add Shilajit
Next Steps
Diet + gym consistency do
Health Tips
Ashwagandha + satavar each 3 gm.(with warm milk)
👉 Muscle recovery + deep sleep
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The beat supplement you need to use is the right food in the form of HAIP DIET.
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For muscle building with a pure vegetarian diet, you can achieve excellent results without relying heavily on external supplements by following a balanced Ayurvedic + protein-rich diet.
Diet Recommendations:
Replace wheat (gehu) roti with multigrain or ragi (nachni) roti for better mineral content
Include paneer, milk, curd, and soybean as primary protein sources.
Take poha/upma with vegetables in breakfast
Daily intake of seasonal fruits is essential for vitamins and recovery
Add soaked almonds, walnuts, and munakka for natural energy
Avoid junk food, oily, and processed food
Ayurvedic Supplement (Safe & Effective):
You can take Ashwagandha capsules (500 mg)
Example: Prakruti Path Ashwagandha Capsules
Dosage: 1 capsule twice daily after meals with milk
Duration: 2–3 months for stamina, strength, and muscle recovery
Lifestyle Advice:
Maintain proper sleep (7–8 hours)
Follow regular gym training with progressive overload
Stay hydrated
With this routine, you can naturally improve muscle mass, stamina, and recovery without dependency on chemical supplements.
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If you a pure vegetarian even though you have many options for balanced protein diet which are know as building block . Like quinoa with vegetables, homemade paneer, ragi chilla, jov jwahar ragi chapatti with boiled vegetables, daily intake of soaked almonds + watnut and cashew nuts with munakka give you powerpack energy for whole day work. Try it and give your valuable review on "Niramay ayurveda skin clinic, sec 51 gurgaon" by DR. SHIKESH MITTAL.
Next Steps
For detailed diet plans contact Dr Shikesh Mittal
Health Tips
avoid tea /coffee.; eating fruits at night ; drinking milk just before bed; sweets and lime eatables
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Hello,
Stress free life will lead to good sleep.
Proper healthy food and exercise will help.
Yoga , pranayam , brisk walking or cardio will help you to take nice sleep at night .
Engaging yourself in different activities will make mind stress free and active.
No screen time 1 hr before sleep.
Take warm milk with turmeric before bed.
Foot massage with oil will help .
Taking bath before going to bed will help you take relaxed sleep.
Next Steps
Pranayam helps a lot especially anulom and vilom.
Health Tips
Consult online
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Take protein in diet soya,nuts,black chana,curd, paneer milk shake etc daily.shilajeet, ashvgandha shatavari has good result
Next Steps
avoidspicyfood sour processed, junkfood.eat healthy diet timely drink plenty of water
Health Tips
do yoga pranayam, exercise regularly
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Hello, All your needs require a wholesome management rather than mere intake of supplements. For improving stamina you require proper excercises to keep your cardiac, lung, brain and musclular functions intact. Apart from your gym workout, you are add Yoga and meditation, proper hydration and use of Ayurvedic herbs like Aswganda, bala, shilajit, Vidarikanda, shatavari,etc. For building your muscles, you can use above herbs which can support in protein synthesis, you can also use plant proteins supplements, omega 3 fatty acid supplements. Muscle strength can be maintained by training muscles at gym.
Next Steps
You can contact me for detailed advice.
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Consult ayurveda physician for proper diagnosis and root cause of ailments before consuming any medicine
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Consult me personally here on practo and if you cant connect here then connect on WhatsApp my number is eight four zero one one eight four one two one.
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For muscle building in Ayurveda, we focus on three fundamentals: nutrition (protein), strength-enhancing herbs, and proper recovery. Herbs like Ashwagandha and Shilajit help improve stamina, strength, and recovery, but actual muscle gain depends largely on adequate protein intake and consistent training.
If you are vegetarian, milk, curd, paneer, dal, and nuts are your base, and Ayurvedic support helps in better absorption and strength building. Good quality options available in the market
Next Steps
For a personalized plan based on your body type, digestion, and fitness goals, I would recommend you connect with us at 9 3 1 5 6 6 1 5 6 5. We can guide you professionally with a structured regimen to achieve safe and sustainable muscle growth.
Health Tips
Your diet is the most important factorâaim for adequate protein daily through paneer, milk, curd, lentils, soy, and nuts. Without enough protein, no supplement will give results. Ensure proper sleep (7â8 hours), as muscle growth happens during recovery, not during exercise. Avoid overtrainingâgive your body time to rebuild. Stay consistent rather than experimenting too much. In Ayurveda, âregularity brings resultsââsimple routine followed daily works far better than complicated supplement combinations. Thank You
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Dr. Rajshree Singhatiya
Ayurveda
3 yrs exp
Ahmedabad
Hi, so to build muscle and body your body requires a consistent supply of amino acid. Aim for 1.6 to 2.2g of protein per kg of body weight
Diet you can follow:
1. 1 tsp cow ghee empty stomach in morning.
2. Brahma rasyan: 1 to 2 tsp after breakfast once a day( from 1mg.com you can get it)
3. Breakfast: Have oats with milk and moong dal chilla with paneer stuffing
4.Lunch: Have multigrain roti or brown rice , with bowl of dal and a side of green yogurt.
5. Dinner: soya bean curry or tofu stir fry with sauteed vegetables.
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