My recomendation
Hi Guys,
I know their has been a lot of wisdom posted but I thought I would post my 2p's worth.
Quick background on me. Long term partner is a fitness instructor, couple of close freinds are personal trainers, my cousin runs a football team where I help with training, and I run two indoor football games a week whereas nearly being 40 I still keep up and sometimes out-run the 18 year olds. Playing paintball (mainly walk-ons) I am almost always the frontman cos of my speed.
For pball training, I would recomend that most of your training be concentrated in putting some strength and stamina into your legs and core (back and abs).
If all you have available is the gym then rowing should be your no.1 priority this will give strength / stamina over your whole body. In your gym session you should include a good quantity of core work (abs and back), and some upper body training. Also do some road pounding, or if you have available to you a local park or some feilds go cross country running, varying your pace.
If you can go football training, go do that. The shuttle runs and the practice game will increase your stamina and strength in your legs, and make you able to super sprint to those bunkers and stop quickly.
Always however take time from your week to do at least two good sessions of core work to strengthen and protect your back.
As for protein and stuff. Although it is good to have a protein hit after a work out, if you are serious about your training you should generally have increased protein in your diet. If your working out enough, training for pball enough, then your body will be asking for an increased amount of protein generally and so you should give it what it wants.
Would recomend a protein powder for that quick easily digestable hit. Two scoops in a half milk / half water will give you about 35g of protein. Holland and Barret currently have a deal at £9.99 for a tub.
Also, how much protein per day? If your training hard. Weight in kgs x 1.2 = protein in grammes.
Also reduce fat, sugar, processed foods, e-numbers, and such forth.
Hope helpful.
