Are You Eating for Performance, Health, or Appearance?

Are You Eating for Performance, Health, or Appearance?

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About Me
Name: Matt Sheldon
Age: 27
Height: 6′ 0″
Weight: 170 lbs
Nationality: USA
Job: Professional Soccer Player
Current Team: FC Tulsa
Current League: USL Championship (USA 2nd Tier)
Last Team: Tulsa Roughnecks FC
Previous Teams: Waterside Karori FC, Saint Louis FC, Orange County Blues, SG Kinzenbach
Position: RB/LB/RM
College: UC Davis (D1)

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Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!


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Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

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  1. Gabe Ruth on May 24, 2023 at 1:39 pm

    Great summary video especially for newbies

  2. Matthew Karam on May 24, 2023 at 1:40 pm

    For sure u can💯🤝

  3. Fairness on May 24, 2023 at 1:40 pm


  4. Bala krishnan on May 24, 2023 at 1:41 pm

    Great video on nutrition 👏

  5. Bong Da Day on May 24, 2023 at 1:41 pm

    Bananas are the fastest energizer right? chanel for you very great!

  6. Kobi Coker on May 24, 2023 at 1:43 pm

    Elite Content

  7. Sam DS on May 24, 2023 at 1:45 pm

    Most of this is well explained 🙂 however, the part about calories in/out is definitely inaccurate, Matt. Eating junk food will massively spike your insulin, which in turn promotes fat gain, and why being in a calorie deficit eating only junk will not necessarily result in weight loss. (It might for people at first, until they develop insulin resistance). Taking hormones into account is essential when it comes to fat loss/gain, and not only calories.

  8. James Salis on May 24, 2023 at 1:47 pm

    I feel sorry for the guys who actually listen to this and believe there’s no difference between a chocolate cake carb and a carb in a apple. Sadly they are being misled. All these YouTubers come up with all these crazy silly ideas and act like they really know what they’re talking about and it’s misleading people. The simple fact is, there are two type of carbohydrates. Processed and whole foods. The whole foods carbohydrate has minerals and vitamins. Processed carbohydrates only have sugar carbs and will raise your blood sugar quickly and provide no nutrition. Trust me, your body can tell the difference between the two. Just by the simple fact how it will react and perform. Do you really think professional athletes are eating cakes for carbs. Of course not, this is the most silly advice I’ve heard on the YouTube so far. You’re giving advice, but you have no muscles, no definition, no athletic look. This is because you’re following your own advice.

  9. Nic Fae on May 24, 2023 at 1:49 pm

    Thanks Matt! Great Video
    At the moment I am in between performance and Health and I gotta say I really feel great even though I don’t look 100 percent in shape Im in a top form

  10. X on May 24, 2023 at 1:51 pm

    As a recreational player/college student, my priorities are: aesthetics > performance > health

  11. Paul Colloff on May 24, 2023 at 1:54 pm

    Wow…. mind blown.. love learning good video 👌

  12. Blue on May 24, 2023 at 1:55 pm

    I think suggesting natural easy to digest glucose sources would be better than Gatorade. Honey ticks all the boxes and has enzymes that make it easily digestible + doesn’t spike your insulin like table sugar.

  13. Ben Maxburn on May 24, 2023 at 1:57 pm

    Outstanding information 👏

  14. Paul Reiter on May 24, 2023 at 1:58 pm

    Isn’t it false that the body doesn’t know whether protein comes from a „natural“ source or a processed“

    Protein is buildt out of amino acids. And the body has to cut them and make new proteins for itself.
    The quality of the protein is important because your body has a lot to do, if you just eat crappy sources.

    Would love to hear your opinion on that.
    Thanks for the video!

  15. ILIKETURTLES on May 24, 2023 at 1:59 pm

    great vide0@!

  16. Arturo on May 24, 2023 at 2:01 pm

    Yeah, Matt, I have to agree. This is the best, simple and straightforward video on athletic nutrition I have seen to date! I am grateful for you sharing this. Keep up the good work.

  17. aaakitsune on May 24, 2023 at 2:02 pm

    I diddent get the spesific information i was looking for, but this was interesting. Deffinatly gonna check out more from your channel.

  18. Lazarus on May 24, 2023 at 2:02 pm

    this was a very good video. I often don’t expect videos of this type to be good when made by general fitness Youtubers, but you did a great job. I like the Venn diagram, it was easy to read, and there was no bs knowledge that you might find on other channels.

  19. Oscar Gonzalez on May 24, 2023 at 2:04 pm

    No food examples

  20. VibinVina on May 24, 2023 at 2:05 pm

    Don’t turn on the captions if you don’t like swear words

  21. Kirubel Endalkachew on May 24, 2023 at 2:09 pm

    You don’t know how much of a real lesson you’re giving man keep up the great work 🙏🏽

  22. Ingrid on May 24, 2023 at 2:09 pm

    Great video! I get a little irritated sometimes by people who think that health is just related to weight and when they think about healthy / unhealthy foods they mostly look at calorie content. Yes, being overweight (or underweight) is not healthy, but it just so happens that a lot of foods for health are calorically less dense or more filling (think whole plant foods), so it will be easier to control your weight.

  23. M.Suleman Raja on May 24, 2023 at 2:10 pm

    My conclusion after watching the video:-
    1- Eat healthy
    2-Exercise daily
    3-Have some cheat days.

  24. Npc on May 24, 2023 at 2:12 pm


  25. Potterfanz on May 24, 2023 at 2:12 pm

    I’m not really into fitness content, your video just randomly popped in my feed, and I haven’t watched it yet.

    That said, allow me to answer the question you posed in the title:

    I eat for fun and for feeling full

  26. Joel Doxtator on May 24, 2023 at 2:13 pm

    As someone who has spent years in the grey overlap of the venn diagram, it is most likely the easiest to fix. All you really have to do is add the simple sugars before the workout that the performance guys do and you are good.

  27. Mueller Nikolaï on May 24, 2023 at 2:15 pm

    the calories in vs calories out model is such an outdated simplification that I am astounded how so many people still tell their followers to use it. Please read any kind of scientific literature on the topic rather than listening to social media influencers before you continue repeating that nonsense over and over

  28. _official_grizz on May 24, 2023 at 2:15 pm

    sources .?

  29. AmazeTP on May 24, 2023 at 2:16 pm

    Whens my doc greg gonna review this

  30. Anthony Long on May 24, 2023 at 2:16 pm

    I’ve been putting myself on a caloric deficit lately. I went from 168lbs to 160lbs. But i still have this annoying skinny-fat on my midsection. Especially on my obliques.

  31. Yin Sun on May 24, 2023 at 2:17 pm

    Amazing video!

  32. Jay Ahmed on May 24, 2023 at 2:17 pm


  33. Scotty g on May 24, 2023 at 2:19 pm

    Wow excellent video I just discovered your channel! I am what I consider an older athlete and I’m definitely interested in health 1st and performance second. This is some great advice thank you!

  34. An0malyonthepole on May 24, 2023 at 2:19 pm

    Really useful information!!!

  35. Javier Eduardo Martinez Cabrera on May 24, 2023 at 2:20 pm

    I love these long, nerdy, fact-full videos

  36. Wilfred Vyvyan on May 24, 2023 at 2:22 pm

    this video has good transparent quality information, thanks.

  37. M V on May 24, 2023 at 2:23 pm

    Fats for brain, carbs for endurance, protein for muscle

  38. Jamie Mercer on May 24, 2023 at 2:24 pm

    this could of been a ted talk

  39. The Lone Courier on May 24, 2023 at 2:24 pm

    Hmmm I wonder if coach Greg will talk about this

  40. Jacob Staff on May 24, 2023 at 2:26 pm

    Thanks man very very helpful video….

  41. Yosh is a Cr7 fan on May 24, 2023 at 2:26 pm

    First 2

  42. alyeska on May 24, 2023 at 2:27 pm

    I don’t know why we only consider having muscles as the only part to “looking good”? I think my skin looks so much better when I eat high quality, healthy foods

  43. Vuk Horvat on May 24, 2023 at 2:32 pm

    So basicly,to get aesthetic look u need to eat less calories than u spend but to get good performance u need to eat this "unhealty and energic food That will effect only on time of performance but not on ur general look and health?

  44. Arturo on May 24, 2023 at 2:32 pm

    Thanks much for the info!

  45. SD on May 24, 2023 at 2:33 pm

    Personally, i believe genetics plays a big role in aesthetics and if you have good genetics, then you really jist need to keep your body fat low and you will look shirtless or in a bikini for the women …

    And the simplest way to do that is with diet, ie swapping out fat calories with protein calories …

    You will never have to set foot in a gym.

  46. Miles Miller on May 24, 2023 at 2:36 pm

    Fantastic video, well done

  47. Casey Vu on May 24, 2023 at 2:36 pm

    Hi Matt, thanks for the video but I have to disagree. As a TKD athlete of 12 years and TKD coach of 4 years, avid gym rat of 6 years (with calorie tracking for 4 years), and an overall health nut with nutritional certifications and certified personal trainer, my diet has evolved over the years. The philosophy I’ve grown into is that healthy foods is a priority no matter what your goal is in either aesthetics of athleticism. Fueling your body with the right foods (30% calories from fat, 35% calories from protein, and 35% calories from carbohydrates) with sufficient fiber and nutrition from fruits with vitamins A-Z affects your performance drastically. If I ate cheeseburgers with the right macros with no fiber or vitamins for a whole week, I’d feel good for the first 2-3 days, but then my performance and mood would drop quickly because of the imbalance of nutrition. Not only that, because of the lack of fiber, my body would be unable to flush out the foods that i eat, causing bloating in my digestive system which affects how I look, giving me somewhat of a beer gut.
    When I started my gym rat phase of heavy lifting, I would pound down scoops of caffeine and tons of sugar. The caffeine would give me that jittery feeling of needing to do something immediately, and the sugar would let me have the energy to do the things i wanted to. The combination was great, but would affect my sleep and my digestion, which resulted in subpar performance the next day. I have since cut out all the caffeine and sugar I consumed and I progressed in almost all of my lifts by more than 15%, just counting the macros of the foods I eat and proteins with a high DIAAS score.
    My diet has now finally settled into a somewhat boring meal plan that is only changed by the seasonings of my veggies or meat. I have completely cut out sugars and eat mostly unprocessed (from harvest to plate or slice of meat to heating element [skipping meat grinding etc] foods).
    Every other day I would eat breakfast of 1 cup greek yogurt with mixed berries. On days I don’t eat greek yogurt, i have fruits I’m not allergic to. Too much greek yogurt causes me to have acid reflux.
    Every day for lunch I would have rotisserie chicken, paired with rice or pitas and vegetables such as fermented vegetables like vietnamese pickled cabbage, kimchi, or greek red onions.
    Dinner would be mixed between swai fish/tilapia and steak paired with rice or potato hash. The fish is for my omega 3-6 and steak is good for zinc. I also have canned oysters sometimes with the fish. Vegetables are typically bell peppers, cucumbers, or brocollini.
    1 day a week, i eat out, usually opting for a fatty cheeseburger for any fats im missing from my lean steak, or salmon for extra omegs from my lean fish. For the past year, this diet has kept me incredibly stable in recovery, with my sleep schedule not requiring an alarm clock, my joints feel good, and I’m stronger than I used to be. Sometimes, I’ll throw in a few bits of avocado, or a single handful of nuts (usually once a week) for extra fats. All the portions are eyeballed, and if I’m bulking, I’ll add beans to my rice and a few more grams of my designated proteins.

  48. A on May 24, 2023 at 2:37 pm

    Matt this was an amazing video! Could you do the same with working out/ building muscle/ strengthening specific group muscles and individual muscles AS a footballer? I know you have talked about this in your videos as well as shown us what you do but it would be nice to have all that information in one video just like this one.

  49. Alex Siemian on May 24, 2023 at 2:38 pm

    McDonalds cheeseburger. C’mon Matt that’s clearly a BicMac. 🙂

  50. Charles Noé Abouo on May 24, 2023 at 2:38 pm

    Elite video!