A lot has changed for Joseph Paintsil since growing up in Ghana.
LA Galaxy winger became one of the most powerful attacking players in the Major League Soccer and helped the club to the MLS-2024 Cup championship, establishing himself as a key contributor for the club and the country. In his first season with the Galaxy, Paintsil recorded 15 goals and 11 assists in all competitions, including four goals during the club’s Championship play-offs. He even scored in the Cup final to help the Galaxy win a record sixth title.
Today, performance is the daily focus as the team returns to action on Friday against crosstown rivals LAFC. Through its long-standing partnership with Herbalife, Paintsil has built habits around hydration, recovery, nutrition and sleep that help him maintain the speed and explosiveness that are the calling cards of his game.
It’s such a far cry from his upbringing that those factors weren’t even a thought.
“There was nothing about food,” Paintsil says. “Nothing like, ‘You have to eat this.’ You should take this supplement. You can even eat heavy and just go play (football). People care, but they don’t care too much about what you put in your body.”
That perspective stayed with him throughout a career that took him from Ghana to Europe and eventually to MLS. It has also become one of the driving forces of support JP Football ClubThe initiative is designed to give young athletes access to resources and education that they never had before.
The eating habits that fuel LA Galaxy star Joseph Paintsil
Paintsil’s introduction to sports nutrition didn’t happen until he moved overseas. While playing in Hungary, he was introduced to Herbalife products by someone who encouraged him to try them. At the time, he had heard the name before, but structured nutrition was not something that was part of his development as a young player.
“So when I didn’t know Herbalife, I used Herbalife,” Paintsil says with a laugh.
What started as a curiosity eventually became a part of his daily routine. As his understanding of performance evolved, so did his appreciation for the role of nutrition in recovery, hydration, and energy conservation during a demanding season.
“We have also been sponsored by Herbalife for over 10 years in our club,” says Paintsil. “So it helped me with how I should eat and what I should put in my body…”
Looking back, this is one of the biggest differences between the player he was growing up in Ghana and the player who is now competing at the highest level in North America.
“We learned about nutrition in school, but we never put it to work,” he says.
Defense is your greatest weapon
The modern game demands more from attacking players than ever before. Wingers are tasked with repeatedly sprinting, defending, creating scoring opportunities and maintaining that level of intensity throughout the 90 minutes.
Paintsil has built a career around a physical trait
“My speed is the weapon I really have,” he says.
That speed has helped him become one of the top attacking threats in MLS for the Galaxy. Since arriving in Los Angeles, he has scored 44 goals in all competitions and has become the centerpiece of one of the league’s most dynamic offenses.
Thus, his training philosophy differs from many athletes.
“I don’t want to lift too many weights,” he said. “The more weight I gain, the more I limit my speed system.”
Instead, Paintsil focuses on balance. Strength training remains important, but maintaining mobility, speed, and explosiveness are priorities. Basic training became one of the foundations of this approach.
Recovery is just as important. He follows a structured evening routine that includes a set dinner schedule, a recovery supplement, and consistent sleep habits.
“My last meal is around 9:30,” he says. “And then for my sleep schedule. It’s always around 11:30.”
Building something bigger than football
While Paintsil continues to chase awards and championships, some of his most meaningful work is now taking place away from the field.
JP Football Club was established to provide opportunities for young players in Ghana who lack access to education, training resources and nutritional support.
“JP Football is something I really just opened up for access,” Paintsil says. “Some players who don’t even have access to education, don’t even have access to taste that kind of food.”
The mission is personal, because he himself lived the reality. He understands what it’s like to pursue a dream without access to the resources that many athletes take for granted. That’s why introducing young players to concepts like hydration, recovery and nutrition is as important to him as teaching the game itself.
The foundation recently completed their first competitive season in Ghana’s second division, finishing 10th in their debut campaign. For Paintsil, the tables are secondary to the lessons the players learn.
“It’s not just about football,” he says. “It’s also about what you accept.”
Creating opportunities he never had
Ask Paintsil what he’s most proud of and the answer has nothing to do with goals, assists or championships.
“The proudest thing I’ve ever done is having these kids and giving them a chance,” he says. “The proudest part is that I put a smile on their face.”
That’s saying a lot for a player who has won league titles, represented Ghana internationally and scored goals on one of North American soccer’s biggest stages.
For Paintsil, success is not only measured by what he achieves on the field. It will also be measured by what he left behind.
Growing up, he never had access to the performance education that now shapes his career. Through the JP Football Foundation, he’s making sure the next generation doesn’t have to learn these lessons as late as he did.
And if the smiles on those young players’ faces are any indication, the impact could last longer than any trophy.
Joseph Paintsil’s Speed and Conditioning Training Plan
Warm-up (10 minutes)
- Light jogging – 3 minutes
- High knees – 30 seconds
- Pipe balls – 30 seconds
- Walking planks – 10 per leg
- Changing legs – 15 on each side
- Side Shuffles – 2 x 20 yards
Velocity and acceleration scheme: Complete 3 rounds
Start Sprint
- Running for a distance of 5 x 20 meters
- Back to recovery
Sidebar to Sprint
- At a distance of 10 yards
- Break into a 20-yard sprint
- Each side 4 repetitions
One foot area
Rest 90 seconds between rounds.
Air conditioning unit: Repeat 5 times
- 30-second sprint
- Run for 90 seconds
This simulates the intense repetitive blasts needed to attack players throughout the game.
Original scheme: 3 rounds
- Plank hold – 60 seconds
- Sides – 30 seconds each side
- Deadlifts – 15 reps
- Russian twists – 20 repetitions
- Mountain climbers – 30 seconds
This is consistent with Paintsil’s emphasis on core strength as the basis for maintaining speed and durability.
The restorer
- Walking time – 5 minutes
- Hip Flexor Stretch – 60 seconds each side
- Hamstring Stretch – 60 seconds each side
- Long quad – 60 seconds each side
- Foam oil – 5 minutes
Joseph Paintsil’s Game Day Feeding Strategy
Breakfast
Lunch before the game
Benefits of recovery
Follow Joseph on Instagram: @joe_paintsil
