"Champions' Choice: Powering Your Performance with Chicken Alfredo"

Dawn Weatherwax, RD,LD,ATC,CSCS
Sep 24, 2024
7 min read

Updated: Jul 7

High-protein chicken alfredo dish fuels athletes with lean protein, carbs, and healthy fats for energy, recovery, and performance.

Hey there, aspiring athletes! Today, let's dive into the world of Chicken Alfredo and how you can make it even better to fuel your performance. Get ready for some game-changing tips that will transform your meal into a powerhouse of nutrition! 🏅

Check out SN2Go's Food for Speed Podcast on YouTube for more insights
Join Dawn Weatherwax's Sports Nutrition Academy Community on Facebook for expert guidance towards your goals!
Get Daily Fueling Ideas for Pre, During & Post Workouts
FREE DOWNLOAD AVAILABLE HERE
Discover Dawn Weatherwax's Sports Nutrition Academy
Explore SN2Go services to tailor your journey

Recipe
- Modifications to the recipe I made
  - For each serving, only 3-4oz or 21-28g of chicken is necessary
  - Substituted freeze dried garlic for fresh garlic
  - Swapped cream cheese for Laughing Cow cheese
  - Added Olive Oil to the noodles for extra healthy fats
  - To avoid spiciness, skip black pepper and hot sauce
  - Consider adding more salt to the sauce or using garlic salt instead of garlic powder to boost flavor and sodium content if necessary
  - Complete the meal with a serving of fruit and non-starchy vegetables

Tip #1: Fuel your body early! Eating within 30 minutes of waking boosts energy, focus, and athletic performance all day long. — Pre- Measure Ingredients

Tip 1: Pre-Measure Your Ingredients

This will help you put together the recipe quickly and efficiently! 🕒🍽️👩‍🍳.

Tip #2: Fuel every 3–4 hours! Regular meals and snacks help athletes maintain energy, focus, and muscle recovery all day. — Use Same Package

Tip 2: Use the Same Package 📦

Keep it simple! Use the same package the chicken comes in to make prep easier and less clean up.

Tip #3: Include carbs + protein at every meal! This combo powers performance, supports muscle repair, and keeps energy steady. — Pre-Mix Spices

Tip 3: Pre-Mix Your Spices 🌿

Mix your spices ahead of time. It'll save you time and make your Chicken Alfredo extra tasty!

Learn to read a food label! Understanding nutrition facts helps athletes fuel smarter and make performance-based food choices. — Read the food label

Tip 4: Read the Food Label 📜

Always check the food labels. This way, you know exactly what's going into your meal and can make healthier choices.

Tip #5: Hydrate all day! Athletes need 80–100+ oz of fluid daily, including electrolytes, to perform, recover, and stay healthy. — Iron cast pans

Tip 5: Cook with Cast Iron Pans 🍳

Using cast iron pans can add some extra iron to your meal, which is great for your health!

Tip #6: Add fruits and veggies to every meal! They boost recovery, support immunity, and keep athletes energized and healthy. — Add salt to the water

Tip 6: Add Salt to the Water 💧

Remember to add salt to your pasta water. It brings out the flavors in your noodles plus aids in optimal hydration.

Tip #7: Eat 1–2 hours before activity! Fueling ahead boosts energy, focus, and performance during practice or competition. — Freeze dried garlic

Tip 7: Freeze-Dried Garlic 🧄

Freeze-dried garlic is a game-changer. It’s easy to use and packed with flavor!

Tip #8: Refuel within 30–60 minutes after activity! This helps rebuild muscles, restore energy, and support recovery. — Chop extra onions

Tip 8: Chop Extra Onions 🧅

Chop up some extra onions for later and freeze. They add a sweet crunch and are super healthy!

Tip #9: Don’t skip meals! Skipping leads to low energy, poor focus, slower recovery, and more injuries for young athletes. — Laughing Cow

Tip 9: Laughing Cow Cheese 🧀

Use Laughing Cow cheese instead of cream cheese for a creamy yet lighter option.

Tip #10: Plan ahead! Prepping meals, snacks, and fluids helps athletes stay fueled, focused, and consistent every day. — Enjoy your chicken alfredo

Tip 10: Enjoy Your Meal! 🍽️

Once everything's ready, dig in and enjoy your delicious, nutritious Chicken Alfredo!

Warning sign: Under-eating can lead to fatigue, poor performance, injuries, and slowed growth in youth athletes. — baseball player

Transformations and Success Stories 🌟

Check out these awesome achievements from athletes who fueled their goals with the right nutrition:

Athlete hits 90 mph pitch speed—highlighting how proper fueling and training unlock elite performance on the field. — baseball player

Hunter gained 20lbs of lean weight in just 5 months!
Luke grew 6 inches and gained 25lbs in 6 months!
Marathon Athlete improved energy levels and finished strong in races.
Baseball Player put on over 15lbs of lean weight and excelled in his sport.
Bentley Thomas had consistent energy and placed 2nd in the state!
Spartan Athlete increased energy levels and improved performance in just 4 weeks!

With the right food, you can achieve your dreams too! Keep fueling your goals, and remember, a balanced meal can lead to amazing results. So, get cooking and enjoy your journey to greatness! 🌟🍴

Check out SN2Go's Food for Speed Podcast on YouTube for more insights
Join Dawn Weatherwax's Sports Nutrition Academy Community on Facebook for expert guidance towards your goals!
Get Daily Fueling Ideas for Pre, During & Post Workouts
FREE DOWNLOAD AVAILABLE HERE
Discover Dawn Weatherwax's Sports Nutrition Academy
Explore SN2Go services to tailor your journey

Recipe
- Modifications to the recipe I made
  - For each serving, only 3-4oz or 21-28g of chicken is necessary
  - Substituted freeze dried garlic for fresh garlic
  - Swapped cream cheese for Laughing Cow cheese
  - Added Olive Oil to the noodles for extra healthy fats
  - To avoid spiciness, skip black pepper and hot sauce
  - Consider adding more salt to the sauce or using garlic salt instead of garlic powder to boost flavor and sodium content if necessary
  - Complete the meal with a serving of fruit and non-starchy vegetables

Promotional image offering free fuel strategies and nutrition resources for youth athletes through SN2Go — Food for Speed Blog

Free Fueling Downloads! 📲

Want more tips and tricks? Check out our free downloads to understand more about how to fuel your body for peak performance.

Encouragement graphic for youth athletes to continue their fueling journey with SN2Go's expert guidance and support — Podcast SN2Go's Food for Speed

Continue Learning 📚

Understanding about nutrition doesn’t stop here. For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a

renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies

Listen to the Podcast

SN2Go's Food for Speed Podcast YouTube:

FUEL graphic reminds athletes that performance starts with food—energy, recovery, and success depend on smart nutrition. — Gymnasitcs

Teen track athlete celebrates new personal record on the track, showcasing peak performance and sports nutrition success. — Track athlete PR back to back!

Sports nutrition expert guides youth athletes on performance fueling, recovery, and safe supplement use. — Facebook Dawn Weatherwax's Sports Nutrition Academy

Fuel Your Goals 🥕

Remember, the right food can help you achieve your goals on and off the field. Whether you’re aiming for a championship or just trying to stay healthy, nutrition is key.

Join the Facebook Dawn Weatherwax's Sports Nutrition Academy Community to expedite your goals with an expert!

Athlete learns at their own pace—fueling smarter with online sports nutrition guidance from experts like Dawn Weatherwax. — Dawn Weathewax's Sports Nutrition Academy

Join the Winning Team! 🏅

Start fueling your body the right way today and see the difference it makes. Your future self will thank you! Let's win together! 🎉

Keep it up, champions! 💪🏆

Moeller Baseball State Champs!

They Use Dawn Weatherwax's Sports Nutrition Academy as part of their program for the last two years.

Customize your fueling plan! Every athlete is different—personalized nutrition helps maximize performance, recovery, and growth. — Sports Nutrition 2Go Customize Your Journey

Customize Your Journey

For more tips and resources, check out Sports Nutrition 2Go. At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs.

Can also follow us on INSTAGRAM @sportsnutritiontogo.

Check out more here

What do You Eat?

As we conclude, let's remember that the journey to athletic excellence is not just about skill and practice, but also about how we fuel our bodies. Moeller Baseball ⚾, led by Head Coach Tim Held and Assistant Coach Chris Booth, is committed to this holistic approach.

CHECKOUT FREE DOWNLOAD HERE

Fuel your goals with the right nutrition—helping youth athletes power performance, recovery, growth, and long-term success. — Fuel your goals NOW!

Fuel Your Goals & Dreams Now!

With insights from international sports dietitian expert Dawn Weatherwax 🌟, athletes and parents now understand the critical role nutrition 🍎 plays in performance enhancement.

Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams. See you on the field! 🥇⚾

Check out more services here
Follow on Instagram @sportsnutritiontogo
SN2Go's Food for Speed Podcast YouTube
CHECKOUT FREE LIQUID OPTIONS DOWNLOAD HERE

Fueling Youth Sports

Proper nutrition is a critical part of youth

sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their

James Jackson, youth athlete, showcases confidence and strength—fueled by performance nutrition and consistent training. — Soccer Player

performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.

Dawn Weatherwax's Sports Nutrition Academy

or call 513-779-6444.

The Cheerios™ Team Challenge

The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic

#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/

FUEL graphic inspires young athletes to power their goals with smart nutrition, daily habits, and expert guidance. — Cheerios Team Challenge

Meet the Wonder Woman Behind the Challenge

Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge

Join the movement to fuel youth athletes—empowering performance, growth, and recovery with expert-led sports nutrition support. — Join the Cheerios Team Challenge

and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!

COME JOIN THE SUCCESS!

Sports Nutrition 2Go

Dawn Weatherwax's Sports Nutrition Academy

Thank you message from SN2Go and Dawn Weatherwax, showing appreciation to athletes, parents, and supporters — Dawn Weatherwax's Sports Nutrition Academy

Chicken Alfredo Fueling FAQs for Athletes

❓Can Chicken Alfredo really be part of a healthy athlete’s diet?

✅ Absolutely! When made with lean protein, healthy fats, and a side of veggies or fruit, Chicken Alfredo becomes a performance-fueling powerhouse—not just comfort food.

❓How much chicken should I eat for performance?

Aim for 3–4 oz of cooked chicken (about 21–28g of protein). That’s the sweet spot to support muscle recovery and energy for most athletes in a single meal.

❓Is Laughing Cow cheese better than cream cheese?

Yes—for athletes! It’s lighter, portion-controlled, and still delivers that creamy texture without the excess saturated fat. Perfect swap for performance and digestion.

❓Why add olive oil to the noodles?

Olive oil adds healthy fats that provide lasting energy and help with nutrient absorption—key for fueling longer practices and building endurance.

❓Can I eat Chicken Alfredo before a game or workout?

Only if you eat it 3–4 hours before and keep the portion size moderate. For closer timing (1–2 hours), choose a lighter, faster-digesting meal with less fat and fiber.

❓Why should I salt my pasta water?

Athletes lose sodium through sweat. Adding salt to your pasta water boosts flavor and hydration, especially important for heavy sweaters or long training days.

❓What if I don’t like veggies—do I still need them?

Yes—but you can choose non-starchy veggies you enjoy like sweet peppers, cucumbers, or carrots. They help with recovery, immunity, and digestion—all athlete essentials.

❓How can I make this meal faster on busy nights?

✅ Use pre-cooked chicken✅ Freeze chopped onions in advance✅ Pre-mix spices✅ Use freeze-dried garlic instead of fresh

Meal prep = performance success. ⏱️

❓What if my athlete is lactose intolerant or dairy-free?

✅ Swap Laughing Cow cheese for dairy-free soft cheese or a cashew-based alfredo sauce.✅ Use gluten-free noodles if needed, too.

SN2Go supports all dietary needs with clean, fueling alternatives.