Does intraworkouts and BCAA's work?

           
           Now, a days everybody comes in the gym with there intraworkouts or BCAA supplements which they will be sipping in there bottles during workout. Intraworkouts and BCAA supplements are almost same. Its just that the intraworkouts contain BCAA's and some additional integrents like electrolyte, citrulline malate, etc. Now, understand what are BCAA's? They are branch chain amino acids. There are three BCAA's which are Lucine, isolucine and valine. Our body cannot produce these BCAA's on its own. So we need these from outside source like foods and supplements. Protein is made up of group of amino acids which have BCAA's in it. So any food which has protein will always have BCAA's in it. Without BCAA protein will not be formed.

 

       
        Supplement companies have marketed BCAA's as essential for muscle building and help muscle from catabolic state. Understand one thing that if you are taking protein powder or food rich in protein then it will have BCAA in it because protein is incomplete without amino acid ratios. So you are already getting 2g to 3g of BCAA per scoop of your protein. Now, any type of food like eggs, soyabeen, pulses, kidney bean, chickpeas, chicken breast, etc. which have protein will also have BCAA in it. So you are already getting enough of BCAA from foods and protein powder. Why don't you check your protein powder's nutrition label and also google that how many amino acids ratio make 1g protein.

          Let us discuss now the during workout phenomena of taking BCAA's or your intraworkouts. When you start your workout the body realize that certain part of muscles in body needs energy in emergency. So the body will shut down all process and shuttles maximum blood to that part of body. This is what we call the pump. The digestive system will also be shut down as there is more emergency going on in body which is the muscle training you are doing. So any food in the stomach will stay as it is because all the blood is send to the muscle you are training. So taking anything will stays in your stomach as the digestive system is shut till workout is over.

         The body's anatomy is that first it will empty the glycogen for energy then comes carbohydrate for energy and then fat cell with muscle breakdown for energy. First of all BCAA itself is incomplete to protect muscle from breakdown. We required protein in the blood stream to prevent muscle breakdown and BCAA is incomplete protein. When our body has empted glycogen and carbs to energy. Then comes muscle breakdown to protein and protein to energy. Now, to prevent muscle breakdown we need to have protein in our blood. If we take protein during workout then it will stay in our stomach as the body has already shut down the digestive system. In this whole phenomena where do you see the requirement of BCAA. Even if your body digested BCAA or intraworkout to blood stream during your workout, still they are incapable to produce energy for body because not BCAA but proteins breaks down to energy.

          Now, you get the whole idea about BCAA and intraworkouts. This paradigm was created by supplement companies through advertising and sponsored reviews. So, that we can trust them and start using their marketed products. Supplement companies generate most of there revenue from selling BCAA's and pre-workouts. You get addicted to both psychologically and also you cannot measure any muscle development by taking BCAA or intraworkouts. So the more you consume the more money is generated by supplement companies.

          The last part, very thing is based on researches. Like research done by so and so university says that BCAA helps to built muscle and prevent muscle breakdown. Now, doing any research on any subject needs lots of funding. As the experiment first is done on rats (mice) and then on number of humans. Then comes the overall result of the product. Now, you tell me where the funding come from? Government ! Or supplement companies. Quite obvious isn't it. If the supplement companies can give funding for the researches then they can fund them for the results in their favour.

          I have explained you all my research and perspectives. Now, you decide yourself is it worth investing money on BCAA's and intraworkouts or not. 

Best training routines acc to body type part II

   
         In the last blog, we have discussed ECTOMORPH and MESOMORPH types of bodies and matching training routines for best results. Now let us discuss the last body type which is ENDOMORPH and will divide this body type into two parts.

ENDOMORPH
BODY TYPE 5-
                          They gain weight easily but reducing weight is a problem for them. They have slow metabolic rate. There body's symmetry is propotional but with fat.


ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- cardio/ abs( upper/ lower/ sides/ core) / cardio
Wed- chest/ front & side delts/ triceps/ abs
Thr- cardio/ abs( upper/ lower/ sides/ core) / cardio
Fri- back/ rear delts/ traps/ biceps/ forearms
Sat- cardio/ abs( upper/ lower/ sides/ core) / cardio
Sun- rest

      This is the best routine for endomorph, if there aim is to reduce fat and simultaneously gain muscle also. Lot of successful results i have seen with this routine.

ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- legs/ calves/ lower back
Fri- chest/ front & side delts/ triceps/ abs
Sat- back/ rear delts/ traps/ biceps/ forearms
Sun- rest

         This routine works best if your aim is to built more and faster muscle. For best results take high protein diet with low carbs and good supplementation like multivatimin, omega 3 fatty acids, etc. Try not to heavy weight lifting but more reps.

ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- cardio/ abs( upper/ sides/ core) / cardio
Fri- cardio/ abs( lower/ sides )  / cardio
Sat- cardio/ abs( upper/ sides/ core )   / cardio
Sun- rest

               This routine works best on both muscle gain and fat reduction. Take high protein diet on muscle part days and low carb with high protein on cardio days.

ENDOMORPH
BODY TYPE 6-
                         They are same as body type 5 but unpropotional body's symmetry. Fat is only accumulated on the upper body but not on arms and legs.

ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delt/ triceps/ abs
Wed-back/ rear delts/ traps/ biceps/ forearms
Thr- abs( upper/ lower/ sides/ core)
Fri- legs/ calves/ lower back
Sat- deltoids/biceps & triceps(supersets)/forearms
Sun- rest

          This routine works best with high protein and low carbs diet. For best results use creatine monohydrate.

ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- cardio/ abs (upper/ lower/ sides/ core)/ cardio
Wed- chest/ front & sides delts/ triceps
Thr- back/ rear delts/ traps/ biceps/ forearms
Fri- cardio/ abs (same as tue)/ cardio
Sat- legs/ calves/ lower back
Sun- rest

            For best results take high protein diet and take low or no carbs on tuesday and friday.

Routine 3-
Week 1 & & week 3

Mon- legs/ calves/ lower back
Tue- abs/ deltoids/ biecps & triceps(supersets)
Wed- legs/ calves/ lower back
Thr- abs/ deltoids/ biecps & triceps(supersets
Fri- legs/ calves/ lower back
Sat- abs/ deltoids/ biecps & triceps(supersets)
Sun- rest

Week 2 & week 4

Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- rest   or  abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest

          On week 1 & 3 take high protein diet with normal carbs. For best results use creatine monohydrate on week 1 & 3. On week 2 & 3 take high protein and low cards diet. This is advance routine for maximum muscle gain on legs and arms. Proper supplementation is must like multivitamin, omega 3 fatty acids, etc.

             These are all the details on different body types and matching routines. Mostly i have routined shoulders or deltoids in two parts fornt and sides with chest and rear delts with back. There are two reasons for the first, not to over train them by keeping it with right body part and second to get proper defination of the shoulders. Same goes with all muscle parts, i have routined them with the gaps of atleast two days for maximim muscle recovery.

            Now, i have covered mostly all details on body types and there matching routines in these two blogs. Choose your body types and try different routines. You will definitely get your desire results with patience. 

Best training routines according to body types

       These days there are so many training schedules or routines available on google and on youtube but every schedule don't work for everyone. Different type of body will react differently on one same schedule or routine. So now you need to understand that which body type you come in, advantage and disadvantage and what can works best for you.

         
          Morden bodybuilding has divided body types into three categories :-

 1. ECTOMORPH-
                               These are people with high metabolic rate. They have difficulty in building muscle mass or even overall weight. They are always skinny and lean in every diet.

2. MESOMORPH-
                              These people have balanced metabolic rate. They can easily gain weight and also reduce weight. There over all structure is balanced.

3. ENDOMORPH-
                              These are the people who have slow metabolic rate. They can easily gain weight but not easily can reduce weight. They look chubby and soft.

            Now, these are technical terms and often people hardly understand their exact body type. When i often ask some of my fellow gym members that which body type you come in, they mostly reply mesomorph even if they look totally chubby (ENDOMORPH). So, i immediately understand that he is ego driven gym member who is not true to himself.

          I will give you most easy ways to understand your body type and matching schedule for maximum benifit.

ECTOMORPH
BODY TYPE 1-
                         They are skinny, hard to gain weight but body's symmetry is propotional. They have high metabolic rate. Now, how to determine your body's symmetry ! It is very simple check your overall weight distribution and also the size of your wrist and ankle. If its normal then your body will mostly come in propotional and if they are small in width the you might have weak legs and arms i.e unpropotional.

ROUTINE 1-
Mon- chest/ front& side delts/ triceps/ abs
Tue- back/ rear delt/ traps/biceps/ forearms
Wed- legs/ calves/ lower back
Thr- same as monday
Fri- same as tuesday
Sat- same as wednesday
Sun- Rest

        This routine works very well if you are taking good gaining diet and supplementing with creatine monohydrate.

ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ calves
Fri- deltoid/ forearms
Sat- rest
Sun- rest

ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- rest
Wed- chest/ front & side delts/ triceps/ abs
Thr- rest
Fri- back/ rear delts/ traps/ biceps
Sat- rest
Sun- rest

       This routine is designed in a way for maximum muscle recovery and growth.

ECTOMORPH
BODY TYPE 2-
                        They are skinnys or lean, hard to gain weight and unpropotional body symmetry. As explained in body type 1, how to detect symmetry. They have high metabolic rate. They eat more but still no gaining weight.

ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delt/ triceps/ abs
Wed-back/ rear delt/ traps/ biceps/ forearms
Thr- abs( upper/ lower/ sides/ core)
Fri- legs/ calves/ lower back
Sat- deltoids/biceps & triceps(supersets)/forearms
Sun- rest

      This workout works best with proper gaining diet and proper supplementation specially creatine monohydrate.

ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs (upper/ lower/ sides/ core)
Wed- chest/ front & sides delts/ triceps
Thr- back/ rear delt/ traps/ biceps/ forearms
Fri- rest   or   abs (same as tue)
Sat- legs/ calves/ lower back
Sun- rest

ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- rest   or  abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest

MESOMORPH
BODY TYPE 3-
                        They have balanced weight distributed on the body, easy to gain weight and reducing and propotional body symmetry. They have balanced metabolic rate.

ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- legs/ calves/ lower back
Fri- chest/ front & side delts/ triceps/ abs
Sat- back/ rear delt/ traps/ biceps/ forearms
Sun- rest

        This routine works best on high protein diet and proper supplementation specially creatine monohydrate.

ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs( upper/ lower/ sides/ core) / cardio
Wed- chest/ front & side delts/ triceps/ abs
Thr- abs( upper/ lower/ sides/ core) / cardio
Fri- back/ rear delt/ traps/ biceps/ forearms
Sat- abs( upper/ lower/ sides/ core) / cardio
Sun- rest

      This routine is best for building abs and vascularity. High protein diet on muscles part day and low carbs on cardio days.

ROUTINE 3-
Mon- legs/ calves/
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ lower back
Fri- deltoids/ forearms
Sat- rest or abs/ lower back
Sun- rest

         This routine works best for overall lean muscle mass gain. Doing abs and lower back togather will help you to make your spine strong and to gain small and tight weist for perfect V- shape body look.

MESOMORPH
BODY TYPE 4-
                         They can gain weight easily but only on upper body and hard to gain weight on legs and arms. They have balanced metabolic rate.

ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- rest   or  abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest


ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- abs/ lower back
Thr- back/ rear delts/ traps/ biceps/ forearms
Fri- legs/ calves
Sat- abs/ lower back
Sun- rest

     This routine works best if your primary focus is to gain lean muscle and abs.

ROUTINE 3-
Week 1 & & week 3

Mon- legs/ calves/ lower back
Tue- abs/ deltoids/ biecps & triceps(supersets)
Wed- legs/ calves/ lower back
Thr- abs/ deltoids/ biecps & triceps(supersets
Fri- legs/ calves/ lower back
Sat- abs/ deltoids/ biecps & triceps(supersets)
Sun- rest

Week 2 & week 4

Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- rest   or  abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest

             This is a super advance routine for maximum muscle gain on legs and arms. Touch this routine only if your are really dedicated, doing proper supplementing like creatine monohydrate, omega 3, multivitamins, high protein diet, etc. Don't overtrain and give proper rest. Through this routine i bet you will change your body symmetry from unpropotional to propotional. This above pic of mine is after completing this 4 weeks routine.
     
          Endomorph and there body tpes and routines next blog which will be part ll.

Best post workout meal and timing importance

    Post workout meal is one of the most important meal which determines our muscle recovery progress. Another important part about the post workout meal is the timing. Too soon or too late both are not good for the maximum nutrition absorption by the body. If taking too soon,  the body will get tons of nutrition after your workout which is protein shake and then post workout meal. Now the body will send only the necessary nutrition in the blood for the muscles and rest all nutrition will be send to the storage department which is fat conversion, etc. If the post workout meal is taken too late then the body will eat muscles which is in rest form and convert muscle to nutrition which is required for the trained muscle part for recovery.

               So the best timing to take your post workout meal is after an hour of your post protein shake and between an hour to two hours. For example- if you have taken your protein shake around 7pm then 8pm to 9pm is the best time to take your post workout meal. This is the secondary best window for maximum nutrition absorption and primary window is just 15 min after your workout session to an hour.
             Now, we have learn the timing and importance of post workout meal. Let me give you one myself invented recipe, which i named '' SCHEZWAN EGG B-RICE''. I named it very simple and eating as my post workout meal from last so many years. I have many other post workout recipe but this one is my favourate. Let us know how to make this recipe :-

  Ingredients are -
1. Schezwan chatney
2. Long chopped onions
3. 2 spoon olive oil or coconut oil
4. Black papper
5. 2 scoop boiled brown rice( use protein scoop)
6. 6 egg whites
7. Mushroom and broccli (optional)

          Let us start cooking, first we have to boil our brown rice. The best way is to first dip your brown rice in water for an hour. Then boil it on slow gas, also cover it to make the process fast. Chop your onion in long thin slices. Take your non sticky fry pen put one or two spoon of olive oil or coconut oil and fry your chopped onions. You can also add mushroom and broccoli (small pieces) with onions. This is optional only if you like. Always make your meal on slow to medium gas for the maximum prevention of its nutrition. When your onions becomes little brownish then put brown rice in your fry pen and cook it for 5 to 10 min, so the rice gets mixed up in oil. Now put one spoon of schezwan chatney and mixed it properly with rice. Put six egg whites and sprinkle half spoon of salt or less (according to your desired salt taste) , also pinch of some black papper. Mix all three properly with rice. Now, you have two options- first keep mixing it and grinding it with your wooden spatula till the liquid egg whites becomes solid and little brownish. Second, cover it with your fry pen cover or proper steel plate for 10 min, now the liquid egg whites will become solid. Mixed it and grind it with your spatula till it becomes little brownish. Now turn off your gas stove and your delicious meal is ready to be eaten. This pics is of my post workout meal which is schewan egg B-rice with my favourate soya chunks(for extra protein) .

            Try to make this meal and see the response of your muscle recovery. I have some alternate post workout meal recipes also, which i will share with you in some other blog post.
          Now, will give you an approximate macro nutrition value idea -
 CARBS - 20G
 FAT - 10G
 PROTEIN - 20G
       
          We don't need much protein because we already have take our protein shake after the workout.
           Comment me about this meal if you have tried it out. 

Best multivitamins and their understanding

   Multivitamins are the building blocks of the body and helps to keep you in best of health. They are micro nutrients which are important for our parts and organs. It is essential to take multivitamin for every person, men or women from age 15 to 70 years approx. to make your body in healthy working state. Due to stress level and unhealthy lifestyle it is very hard to maintain a balance diet to cover proper micro and macro nutrients for our body. That is why supplementation play an important role for healthy lifestyle. I myself try to cover all the micro and macro nutrients from natural diet but still supplements are required like Whey protein, omega 3 fatty acid, multivitamins, etc.
          Let us take some important vitamins use and their rich foods and fruits :-

1. Vitamin A-
                        It helps the heart, lungs, kidneys, eyesite and other organs to function correctly. Vit A is vital for growth and development, cell recognition, vision, immune function, reproduction, etc.
  RICH FOOD AND FRUITS- Carrot, sweet potato, kale, spinach, mangos, grapes, watermelon, papaya, etc.

2. Vitamin B-
                        It is a huge family from vit B1 to vit B12. We will not go in detail about all vit B family. I will tell you some important uses of vit B family. It is useful for :-
A. Hair and nails growth
B. Healthy skin
C. Nutrition transpoter to muscle
D. Helps regulate metabolism
E. Helps in immune system
F. Muscle cell growth, etc.

          Vit B12 is very essential and is often taken in supplement form as it is found less in food, specially veg. It is needed for nerve tissues health, brain function, blood circulation, production of red blood cell. I personally use vit B12 as my pre-workout as it helps in blood circulation and gives amazing pump. These above two pics are result of taking vit B12 for pump.

RICH FOOD AND FRUITS- Whole grains, brown rice, oats, barley, eggs, dairy products, legumes, banana, avocados, broccoli, etc.

Vitamin C-
                   The most important use of vitamin C is for body detoxification. Vit c is needed by body to form collagen. Some uses are :-
A. Healthy immune system
B. Liver and kidney cleansing
C. Preventing dental cavities
D. Healthy joints, bones and teeths, etc.

RICH FOODS AND FRUITS- Broccoli, sprouts, leafy greens, tomatos, oranges, lemons, pineapple, etc.

Vitamin E-
                   It is most commonly remember for skin and hair health. Its helps in skin disorder, sunburn, anti aging skin, etc. It is fat soluble antioxidant and helps prevents free radicals or cancer cell. And many more uses.
RICH FOODS AND FRUITS- Spanish, avocados, almonds, broccoli, peanuts, mangos, respberries, etc.
       
          So these are some common vitamins which we need to know more for healthy body and muscle building.

        In a multivitamin supplements there are also essential minerals which are also important for maintaining good health. They are iron, copper, sulfur, zinc, manganese, iodine, etc.
       
         There are plant based multivitamins which are my personal favourate. I believe the less we take lab prepared products and more of naturally occurring products, more healthier we can maintain our bodies. I personally use SPRIULINA, CHLORELLA and MORINGA all powder form and mixed with my protein shake. They are so rich in micro nutrients and antioxidants. Why don't you search yourself about it? I bet you will be amazed to know about there properties and benifits. Its just that they don't taste good but more healthier to ignore the taste.

        This is all my research and personal experience am sharing. For any medical condition always consult your doctor, physician or experts.

Supplements for lean muscle gain

      Everybody wants to gain lean muscle mass. Different people have different opinion about gaining lean muscle mass. I'm doing my fitness and gymming for all most last 10 to 12 years. I have done workouts with Mr. India, Mr. Delhi (in bodybuilding) , famous coaches and bodybuilders for gathering knowledge on bodybuilding and supplements. I have tried hell lots of supplements as suggested by the professional people. As i'm a professional model and an actor, you can also google me or check my instagram. So i don't need to gain too much muscle as my profession demands. So naturally with supplements and proper diet , i have gained my physique in lean and ripped form.

           Getting back to the point my 12 years of journey's summary are three supplements that gives you continuous muscle growth are :-

1. CREATINE MONOHYDRATE
              Creatine is a nitrogen- containing compound produced in our body in liver. It can be obtained from the food we eat (tipically meat, fish and also pulses) or formed endogenously (in the body) from the amino acids glycine, arginine and methionine.

             Creatine functions to replenish ATP (Adenosine Tri-Phosphate) which is a primary source of muscle cell energy. I will not go in the anatomy of creatine working, so am sharing you a simple youtube link for understanding.

           
      Now i will share my personal and my fellow friends in fitness and their experiences. We cannot generate enough creatine from food for athletic performance and muscle building. So to enhence our weight lifting performances and cardios stemina, we have to take creatine supplements support. This above pic of mine is when i was on creatine and my personal made pre-workout. Do you see any water bloating in my body?
         Now, how to take creatine for best results. I feeling loading phase of creatine is unnecessary wastage. But if it works for you then go for it. The best way is to take 3g to 5g of creatine 30 min before training. This will help you to lift more weight and more rep which lead to a more muscle fiber breakage, more the breakage more the window for muscle growth. And just after the training 3g to 5g creatine with 10g to 20g of glucose (no glucose if on cutting phase). Glucose helps to replenish our glycogen level which is used during workouts and creating regenerate ATP level of muscle cell from ADP. This will maximize muscle recovery and muscle growth.
           Best form of creatine is the monohydrate and rest all are less effective. Monhydrate is hyped for water retantion in the body, which is possible if you are on your poor diet. Proper diet and no over dosage will never cause water retantion. I really want to give two precautions if you are taking :-
A.  Don't consume dairy products 30 min before and 30 min after creatine dosaged, as they both react.

B. No alcohol with in 24 hours of creatine dosage as they both will super dehydrate your body and cause muscle cramps, muscle spasm and can also effect hard on kidney.

C. Always go on 21 days on and 7 days off on creatine cycle for maximun effect.


2. WHEY PROTEIN :-
                                   I don't think i need to explain Whey protein, as you all are aware of it. And yes it helps in muscle recovery and works best in post workout shake. For best result take 1 scoop whey protein 15 min after glucose and creatine as mentioned above.

3. MULTIVITAMINS:-
                                  It is also important to take your micro nutrients for better health of our working body parts and organs. Other then muscles there are also many other parts and organs to be take care of eg. - bones, joints, heart, liver, kidney, brain, immune system, skin, hair, etc.
             I will take another blog to cover about multivitamins and which three plant based multivitamin i use which are super rich in nutritional value.

         These are all my personal research and experience i'm sharing. For any medical condition always consult doctor or physician or experts.

Pre-workout and cocain are same

If you are taking Pre-workouts then sorry to say you are trapped in addiction which is created by supplement companies. This is the paradigm created by supplement companies purposely for more and more consumption of there product i.e generating more and more money. Do you really think any supplement company ever survey that how there products are helping to the achievement of there buyers fitness goals. Or do you really think any of the supplement companies owner have ever achieved good looking bodies. Try to survey yourself for real answers.

          All pre-workouts have integrants which helps to release the chemical in our brain called dopomine. It gives the precious feeling of achievement reward. Same thing is done by cocain but in huge quantity. Our brain gets addicted to this feeling and demands more and more. So everytime you go to the gym, you need this feeling and have to increase the dosage. And if you don't take pre-workout after using it then your body won't even gives you the feeling of lifting a single dumbell.
              Pre-workouts was invented just 10 to 15 years back and before that also people go to the gym with motivation regularly and achieved good bodies. The only think people lack is to make fitness goals or what is the aim of your gymming? And if your only purpose to go to gym is for social symbol. Then you definitely need pre-workouts.
             Think about it.

Don't waste your protein powder

Protein powder company won't tell you the truth. I will tell you how. After the intense workout in the gym our body is completely depleted in glycogen level and breaking down muscle tissues. Now most common mistake people do is they take protein powder just after workout. The essential need of body is to fill the glycogen level , then comes the repairing of muscle tissues. So the protein powder will first converted into glucose then rest of the protein to muscle. This is called wasting of protein. So the protein powder companies wants you to consume more and buy more.

The right method is to take 20g to 30g (according to workout intensity level) of glucose just after workout. After 10 to 15 min then take your protein powder for max utilization to muscle. Also don't mix then both there should be gap of 15 min atleast. Try out yourself and see how fast your muscle grows and recovers.