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According to Connor Spencer, LAFC's performance nutritionist, the club's approach is less about reinventing routines and more about smart collaboration — especially when dealing with players of Son’s caliber. Spencer sat down with Max Bretos during an episode of Black & Gold Insider to deliver some interesting takes on how players, including Son, prepare for matches, from an energy fueling perspective, that is.
“When a guy like Son comes in, my first question is: ‘What have you been doing?’”
Spencer says. “I jot it down like a secret notebook — what works for him, what he eats after matches, how he prepares. Then it’s about supporting that.”
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Son, along with fellow Tottenham alumnus Hugo Lloris, arrived at LAFC with years of exposure to high-level performance environments. Rather than disrupt that, Spencer connects with their previous nutrition teams in Europe and tailors LAFC’s support to fit.
What’s on the Plate?
Take a game like LAFC vs Vancouver: Day-before meals for players like Son include pancakes, French toast or waffles at breakfast — with syrup encouraged. It’s about front-loading carbohydrates to maximize glycogen in the muscles before matchday.
“We want foods that are energy-dense but easy to eat.”
Spencer explains. “Pancakes and syrup are high-carb and palatable. Same with juice, rice, and banana bread. The goal is to stock the energy stores so players can go full throttle the next day.”
For Son, who typically logs heavy minutes in wide attacking roles, these carb-focused meals help him maintain his quick bursts, late-game sprints, and tactical edge.
Collaboration Over Control
Spencer emphasizes the importance of collaboration over control — particularly with experienced players. “They’ve had nutritionists before. They’ve played in multiple World Cups. So the goal isn’t to reset, but to enhance.”
“Every player has to be ready to go the distance, and that starts with the plate.”
Connor Spencer - LAFC
That might mean making sure Son has access to Korean-preferred staples or small details that help him feel grounded. “We want them to feel seen — that what worked at Tottenham can keep working here,” Spencer says.
Why It Matters in MLS
With a congested schedule, long-haul travel, altitude shifts, and midweek matches, MLS presents unique physiological demands not experienced by players who have been logging heavy minutes in the EPL.
In the US, a player like Son may go from sea level in LA to high altitude in Denver, then to a hot day in Texas the following weekend. So, nutrition becomes a competitive edge — especially in recovery windows between Saturday and Wednesday games.
"We mirror what they see in our facility," Spencer explains. "But when they go home, that's where we work with them on planning, cooking, and translating macros into real food: rice and chicken, salmon and pasta. Especially for players with families."
Spencer's goal is the same, regardless of who he's working with: to empower players to perform and recover at their peak. And while not every LAFC player is sprinting down the wing at Son's pace, each one is trained and fueled like they might have to — just in case their name gets called five minutes in.
"Every player has to be ready to go the distance," Spencer says. "And that starts with the plate."
