How X Games Pros Prepare through Nutrition and Training Regimens

Discover the intense nutrition plans, fitness routines, and mental techniques that top athletes use to prepare for demanding X Games events and extreme competition.

Reaching the apex of extreme sports requires immense physical preparation and mental fortitude. Examining how icons like Lizzie Armanto, Harry Bink and Ryan Williams leverage nutrition, training, and visualization reveals how pros perform jaw-dropping feats at the legendary X Games.

In Partnership with Monster Energy
Ryan Williams (left), Lizzie Armanto (center) and Harry Bink (right) are all competing in the X Games Ventura 2024 from June 28 to 30.Image Credit: Image Credit: Creative/Monster Energy

How X Games Athletes Prepare for Competitions: Nutrition, Training, and Mental Techniques

The X Games are considered the Olympics of extreme sports. The competition features some of the world's best athletes pushing themselves to the absolute limits. Every summer, these competitors gather to showcase gravity-defying feats of athleticism and courage across events like skateboarding, BMX, and motocross.

But how do these athletes actually prepare themselves - both physically and mentally - for such daring events?

I spoke directly with three X Games icons about their personalized preparation strategies leading up to the intense competition each year. By taking a close look at their fitness regimens, nutrition plans, and mental conditioning, we can better understand what it takes to perform at the highest levels.

Balanced Diets Fuel X Games Success

Proper nutrition provides the foundation for peak sports performance. Without the right fuel, athletes quickly lose strength and endurance during grueling competions.

"Eating like an athlete year-round," says legendary freestyle motocross rider Harry Bink. This means consuming balanced meals packed with lean protein, complex carbs, and micronutrients.

Star skateboarder Lizzie Armanto starts her day with oatmeal to power her morning training session. She follows with a light, vegetable-packed lunch. Her go-to dinners are home-cooked meals that provide balanced nutrition for optimal recovery.

Staying properly hydrated is another key element of the nutrition equation. X Games athletes drink plenty of water and sports beverages like Monster Energy Zero Ultra. This provides an extra kick of energy from caffeine and B vitamins without added sugar.

"Monster gives me a boost when I'm feeling low on energy but want to keep riding," says BMX legend Ryan Williams.

Proper athlete nutrition combines the right ratios of carbs, protein, fat, and fluids. This gives competitors the physical resources necessary for enhancing overall fitness.

Consistent, Varied Training Maintains Competition Readiness

Maintaining peak conditioning requires intense consistency in training. This prevents injuries while keeping skill levels and reaction times primed for competition.

Harry Bink's normal weekly training plan consists of:

  • 1 Bikram yoga session
  • 2-3 intensive riding sessions
  • Extra conditioning exercises

The yoga improves flexibility while workouts build core strength and balance. This cross-training maintains Bink's elite riding abilities despite an exhausting travel schedule.

For skateboarder Lizzie Armanto, consistent practice ensures she stays totally comfortable riding her board. This mastery leads to the confidence necessary to attempt daring tricks under pressure. Her routine training consists of:

  • Cardio & weight lifting
  • Skating multiple hours per day
  • Stretching & foam rolling

"A good routine allows long, injury-free skating by maintaining overall fitness," Armanto explains.

Even for seasoned athletes, overtraining can lead to distress or injury. Listen to your body and take rest days whenever necessary. The key is creating sustainable routines that prime - but don't overwhelm - your physical capabilities.

Mental Techniques & Visualization Enhance Performance

Physical training builds the foundation, but mental techniques take X Games performance to the next level. Competitors leverage methods like positive self-talk, imagery training, and visualization to enhance their abilities.

Self-confidence and belief in one's preparation can work wonders.

"Knowing I’m healthy and ready makes me confident to do a proud run," Lizzie Armanto says.

Vividly picturing successful trick execution also boosts assurance when attempting jaw-dropping feats. Freestyle icon Harry Bink explains his process:

"I visualize every detail to successfully perform planned tricks intensely, as if my life depends on it - because it truly does in this environment."

For BMX legend Ryan Williams, over 15 years of experience allows him to accurately estimate available air time for tricks. By picturing completion dozens of times beforehand, he enters attempts with resolute confidence.

Proper mental techniques leverage the incredible power of human belief and imagination. Top X Games athletes demonstrate mastery of both physical skill and mental fortitude.

X Games Nutrition: Sample Meal Plan

Wondering what a typical day of eating looks like for elite extreme athletes? Here is a sample meal plan with balanced nutrition to fuel intense training and optimize recovery:


  • Oatmeal with berries, flaxseed, cinnamon
  • Scrambled eggs with veggies
  • Avocado toast on whole grain bread
  • Glass of orange juice

Mid-Morning Snack:

  • Greek yogurt with granola
  • Handful of mixed nuts


  • Burrito bowl with rice, beans, chicken, salsa, cheese
  • Side salad with vinaigrette
  • Sparkling water with lemon

Afternoon Pre-Training Boost:

  • Monster Energy Zero Ultra


  • Grilled salmon with roasted vegetables
  • Sweet potato fries
  • Glass of milk

Evening Snack:

  • Protein shake
  • Piece of fruit

This regimen provides a mix of protein, carbs, healthy fats, fiber, fluids, vitamins, and minerals. Properly fueling with whole foods enhances training recovery while supporting maximum performance.

Injury Prevention Strategies for Extreme Athletes

Attempting dangerous tricks inevitably leads to falls and crashes during extreme sports. Luckily, certain training methodologies help prevent injuries that could sideline competitors.

Cross-training workouts improve overall fitness while preventing strain or overuse issues. Mixing riding, weight lifting, cardio, and flexibility training distributes physical demands across muscles and joints.

"Training helps your body get used to falls and take impacts safely," Ryan Williams explains.

Proper rest and recovery are also vital for staying healthy. Listen to nagging pains that may indicate overtraining or emerging injury. Addressing these early could prevent severe damage later on.

Finally, correct falling techniques minimize crash impacts. Learning to tuck, roll, and use protective gear helps mitigate traumatic blows that commonly lead to broken bones or torn ligaments. Defensive maneuvering makes surviving crashes more likely.

With smart training protocols and defensive techniques, extreme athletes can perform at their peak for years to come.

Achieving Your Own Athletic Goals

You likely can’t compete with world-class X Games icons...yet! However, their preparation strategies provide helpful lessons for amateurs looking to improve personal health and fitness:

Consume Nutrient-Dense Whole Foods - An athlete’s balanced diet fuels training while providing essential vitamins, minerals, and recovery compounds.

Establish Sustainable Training Routines - Varied, exciting workouts performed consistently prime strength and mobility for recreational activities.

Adopt Positive Mental Techniques - Visualization, self-affirmations, and imagining success can boost enjoyment and confidence during sports.

Learn Proper Injury Prevention Methods - Understanding correct falling, treatment, rest, and body mechanics helps ensure longevity.

While you may never front flip a dirt bike or kickflip a mega ramp, applying extreme athlete secrets in your own life will undoubtedly help achieve exciting athletic feats.

In Summary: Preparing Like an X Games Pro

Competing against the world’s best requires immense physical abilities along with intense mental fortitude. By examining the preparation strategies of elite X Games athletes, we gain powerful insights applicable in our own fitness journeys:

  • Balanced diets optimized for athletic performance provide proper nutrition. Food fuels both intense workouts plus post-exertion recovery.
  • Multi-functional training routines maintain peak conditioning while preventing repetitive strain injuries.
  • Mental techniques like imagery and positive self-talk boost confidence when attempting dangerous tricks.
  • Smart injury prevention and treatment lets athletes perform at their peak for longer.

While you may not be defying gravity (yet!), applying tips from the pros helps unlock improved health, fitness, and enjoyment from recreational passions.

Preparing for X Games Competition: Common Athlete Questions

The X Games represent the pinnacle of extreme sports performance. The best athletes in disciplines like skateboarding, motocross, and BMX gather to compete annually in what has been dubbed the "Olympics of Extreme Sports."

Attempting dangerous aerial maneuvers and pushing the human body to its limits, these competitors must prepare through intense physical conditioning, sports psychology, and specialized nutrition.

For aspiring athletes and fans, many questions arise around what it actually takes to reach the elite level of X Games competition. Below I dive into some of the most frequently asked queries around training, diet, mental preparedness, and injury prevention for these gravity-defying superstars.

Physical Training & Workout Questions

What does a typical X Games training schedule look like?

Elite competitors follow intense, consistent workout regimens to build the strength, flexibility, balance, and endurance demanded by their sport. For example, legendary freestyle motocross rider Harry Bink trains with weight lifting, cardio, riding practice, yoga, and other cross-training. This allows him to attempt dangerous aerial tricks with confidence. Skateboarder Lizzie Armanto also logs hours daily riding her board to engrain muscle memory. She supplements this with lifting, stretching, and foam rolling to prevent injury. In short, pros train relentlessly to cement skills and prime their athleticism.

How many hours a day do athletes train?

While training volume varies across individuals and sports, most top competitors log multiple workouts daily. For example, BMX legend Ryan Williams rides and hits the gym 4-5 times per week despite a packed travel schedule. Meanwhile, skateboarder Armanto is on her board for several hours daily while mixing in supplemental conditioning. The most dedicated athletes essentially train like it’s their full-time job, putting in 40+ hours weekly across strength work, skill sessions, flexibility training, etc. Maintaining this grind for years allows them to achieve mastery of daring tricks.

What exercises build skills for extreme sports?

Along with practicing flips, spins, and complex aerial maneuvers on bikes, boards, etc., many complementary exercises prime athleticism. Weight lifting builds functional strength to allow controlling equipment mid-air. Yoga and stretching boost flexibility for maneuvering. Cardio training enhances endurance to hit jumps with consistency. Agility drills and balance exercises also prove vital. Custom-tailored, varied regimens target all biomotor abilities. This fully prepares competitors to stick complex tricks when it matters most at X Games events.

Source: X Games athletes Harry Bink & Lizzie Armanto interviews

Injury Prevention & Recovery Questions

How do athletes prevent injuries attempting dangerous tricks?

Attempting to defy gravity inevitably leads to crashes and slams. However, smart training methodologies help prevent traumatic injuries for X Games athletes. For example, cross-training workouts build overall fitness while preventing strain from overusing specific muscles. Maintaining proper rest and recovery is also vital - especially when nursing minor pains that could turn severe. Finally, learning correct falling techniques, like tucking and rolling, mitigates harsh impacts that commonly lead to broken bones or torn ligaments. With vigilance and preventative training, extreme competitors avoid devastating mishaps.

What do athletes do to recover from small injuries?

When aches, pains or minor tears occur, immediate rest & recovery helps prevent exacerbation of issues. This ensures small injuries don’t spiral into severe, competition-jeopardizing trauma. Recovery techniques include stretching, foam rolling, contrast water therapy, massage, and the use of compression gear. Anti-inflammatory medication can relieve pain and swelling as well. Low-intensity training can maintain fitness while nursing minor sprains too. Most importantly, listening to one’s body and addressing signals early prevents major blows to X Games aspirations.

How long do extreme athletes take to recover from serious injury?

Recovering from major wipeouts causing broken bones, torn ligaments or other traumatic damage can sideline competitors for months on end. After the initial surgical repair and enforced rest period, athletes ease back into training through physical therapy, very light workouts, and perfecting mental rehearsal. It typically takes at least 12 weeks before extreme athletes regain competition-ready fitness and the confidence to resume complex aerials following serious injury. However, taking this conservative approach ultimately allows many to return to podium-contention after near career-ending crashes.

Source: Orthopedic surgery recovery guidelines

Nutrition & Hydration Questions

What does an extreme athlete's diet look like?

Elite X Games participants require optimized nutrition to power intense workouts plus prime recovery. Their diets emphasize lean proteins like chicken, fish, eggs and Greek yogurt. These rebuild damaged muscle tissue. Complex carbohydrates including whole grains, beans, lentils and veggies provide sustained energy for demanding training. Healthy fats from olive oil, nuts and avocado offer nutritional balance. And plenty of water keeps athletes well hydrated through sweat-inducing exertion. By fueling properly, competitors ensure their bodies operate at peak levels when attempting perilous tricks.

Why is hydration important for extreme athletes?

Maintaining adequate hydration allows muscles and joints to function properly and avoid cramping when placed under extreme stress. Dehydration also hinders focus and reaction times - two elements vital for safely rotating and landing aerial maneuvers. X Games athletes prioritize constant water and electrolyte intake before, during and after both training and competition. For an extra kick, many turn to lower-calorie options like Monster Energy Zero Ultra which provides antioxidant vitamins & energizing caffeine. Keeping properly hydrated gives elite extreme athletes the tools necessary to perform at their daring best.

How do energy drinks like Monster aid extreme athletes?

While whole foods make up the foundation of competitor diets, supplements like Monster Energy Zero Ultra provide a legal boost. The zero-sugar beverage contains caffeine for heightened alertness and focus. Amino acids like taurine improve muscular endurance essential for consistency amid a grueling competition. Added B vitamins aid natural energy production within cells. When combined with athletic nourishment, these compounds prime human performance for short durations without unhealthy spikes and crashes. This allows extreme stars to achieve awe-inspiring feats demanding precision and unrelenting intensity during events like the legendary X Games.

Source: Nutritional benefits of Monster Energy Zero Ultra

Performing Like An X Games Pro Requires Immense Preparation

Reaching the upper echelon of extreme sports is no easy feat. It requires almost superhuman physical abilities, intense mental fortitude, and smart health support via nutrition and injury prevention best practices. By examining key training, diet, recovery, and performance enhancing supplement strategies, aspiring athletes can demystify this process and begin applying such techniques in their own fitness journeys. While you may never front flip a dirt bike or kickflip a mega ramp, implementing professional preparation secrets empowers safe improvement and unlocks new possibilities on your board or bike.

While attempting their death-defying tricks is out of reach, applying elements of professional athlete regimens in your own training unlocks new possibilities and still-exciting personal progress.