Pre Season is a time to train hard, push the body and eat good nutritious foods. For me i always aimed to gain 1-2kg lean muscle in pre season as when the games start its harder to make the gains.

"During winter months Jon would always stress to us how important it was to take Defence from October to April. The Defence contains 4000 IU Vitamin D, as during the winter months we don’t get enough sun to maintain Vitamin D levels. There is a link with low vitamin D and low testosterone and immune status and also bone density. Defence also gives probiotics to keep the gut healthy and I would also take these for a week prior to travel to keep me healthy. Sometimes however you do get ill with a cold and Immune Support was designed to boost your own immune response to fight off the virus. We also used this with the Lions during travel to help prevent us getting ill on long haul flights. I still keep a tub at home in case its needed. "

"AGF-1 designed to increase lean muscle and aid recovery by optimizing testosterone and cortisol levels. For me this was a key product every pre season when looking to add size and strength but also during international competition to hold muscle and aid recovery. I know so many players who use this and it works like nothing else to boost testosterone."

"This is an all in one product that I use after weights, its got 40g Protein, 40g carbs, 5g Creatine and 5g Glutamine. This is a a great mix to help refuel, provide protein for muscle repair and gives me my daily dose of creatine (for explosive power and strength). I also use on rest days as a shake in between meals."

"This stuff is insane, when we first tried with Wales in training I remember after 20 minutes the noise level in the dressing room went up 3 notches and everyone started pacing around and couldn’t wait to get out and smash into each other. The energy and focus it gives you is superb. When I became Wales captain I stopped taking it for a while because I wanted to be calmer for the role, but in the dressing room before one of the games I was feeling a bit tired and Jon said get the Game Ready down you, I took it and had man of the match and stayed on it for every game. Now I am retired I have been using Game Ready to fuel my training sessions, I wouldn’t do this when playing as wanted to keep the full effect for games but its awesome for training, just need to make sure you train early as I did it once at 5pm and couldn’t sleep for hours as its so strong."

"AGF-2, Jon designed this for the welsh team to use during the gruelling training camps in Switzerland and Qatar prior to the last world cup. It supplies all the key amino acids to support muscle repair and electrolytes for hydration. Its very light and easy to drink. We used it during training sessions but also I like to use it when I wake up as opposed to drinking plain water."

"I always looked forward to a post game smoothie whether it was with Cardiff Blues or Wales, a combination of whey protein, tart cherry juice, and frozen berries blended up went down a storm and helped me recover. I would smash another one in before bed and really believe it helped my recovery."