THE SUPPLEMENTS
It was a bit of a shock to the system to use this many supplements. They all have their purpose, though, and I was able to continually churn out productive workouts.
All the supplements I used were from PAS, which provided for the British and Irish Lions’ recent tour and continues to support Wales and the regions.
All of PAS’ supplements are tested to ensure they don’t include any banned substances.
■ Waking up: Game Ready – the high-caffeine drink gave me the energy to beat those early morning starts and saw me power through evening sessions after work. It’s your caffeine intake for the day, so no coffee after taking it.
■ During AM workout: AGF-2 – full of electrolytes and fast-absorbing amminos, this worked to enhance the effect of protein consumed post-training.
■ Post AM workout: Whey protein with creatine – the protein helped to repair and build lean muscle while the creatine was used to improve strength and explosive power.
■ With breakfast: 4 x AGF-1, 3 x Beta Power, 2 x Defence, 2 x Omega 3. AGF-1 is taken by players during intense training blocks to help accelerate lean muscle growth. Beta Power is useful during intense training periods like pre-season or international windows as it buffers the build up of lactic acid. I credit this with ensuring I wasn’t aching every morning. Defence is a multi-nutrient tablet that helps support the immune system, gut function, testosterone levels and bone density. Omega 3 helped to reduce inflammation and improve body composition, whilst also being good for the heart.
■ With lunch: 3 x Beta Power ■ During PM workout: AGF-2 ■ Post PM workout: Whey protein with creatine ■ With evening meal: 4 x AGF-1, 2 x Omega 3
■ Before bed: Whey protein, colostrum and peanut butter smoothie – slowreleasing proteins go to work on my body whilst I was sleeping to aid muscle gains and recovery.
■ Jon Williams stressed that far more effort should be put into my diet because supplements alone won’t facilitate change. The key to maximising performance is to get your eating right.