As i am 14 i play rugby league, and i am too young for SOME protein shakes and stuff, so could you recommend what protein shake is fit for me to drink before a match that will help me, and what vitamins should i take before a match, and i am starting to take the gym up and up to now that only thing i am planning to go on is the tread mill to make me faster and, the bench press, what other activity should i do that will help me in rugby?As i am 14 i play rugby league, and i am too young for SOME protein shakes and stuff, so could you recommend what protein shake is fit for me to drink before a match that will help me, and what vitamins should i take before a match, and i am starting to take the gym up and up to now that only thing i am planning to go on is the tread mill to make me faster and, the bench press, what other activity should i do that will help me in rugby?

Protein is used to build muscle not to give you energy. The night before you want quality carbs. Before a match i drink some water with chia seeds. Chia seeds absorb liquid in your stomach and digest slowly releasing energy. Ive found these to be great for matches and practice because they help you stay hydrated without that full feeling. To increase speed work out your legs. Squats, extensions, curls and calf raises. Don't focus only on your chest. Hit the back as well. strong backs are important for benching heavier weights and useful in hiting rucks. Hopefully some of this is helpful.