🍝 Olive Garden Taste — Re-Invented for Athletes
- Dawn Weatherwax, RD,LD,ATC,CSCS
- 3 days ago
- 3 min read
Who doesn’t love Olive Garden?
The breadsticks, the crisp Italian salad, the creamy Alfredo. Families flock to it for comfort and tradition. But here’s what most parents don’t realize: while it feels like a treat, the classic version is overloaded with saturated fat that can weigh athletes down instead of fueling them up.
The Hidden Issue: Comfort Food That Hurts Performance
A single Olive Garden Alfredo entrée packs 25–30 g of saturated fat.
Add buttered breadsticks and creamy salad dressing, and you’re looking at more than a whole day’s worth for a growing athlete.
Heavy, high-fat meals slow digestion, increase inflammation, reduce blood flow to muscles, and leave athletes sluggish, bloated, and under-recovered when they need energy most.
Parents want their athletes to enjoy food they love — but also to have meals that support training, growth, and recovery.
The Real Solution: Our Home Version of Olive Garden
We rebuilt the Olive Garden experience — but designed it for performance, health, and family budgets.
🍝 Alfredo Sauce
Made with whole milk + 2% cottage cheese instead of heavy cream
Still creamy, but ≤10% of calories from saturated fat
Packs extra protein for recovery and muscle growth
🥗 Italian Salad + Signature Dressing
Olive oil, vinegar, lemon, Dijon mustard, oregano
Fresh, light, and heart-healthy
Adds antioxidants and healthy fats
🥖 Breadsticks
Olive oil instead of butter
A touch of flax for fiber and omega-3s
Golden, warm, and crave-worthy
🍑 Balanced Plate
Add fruit (like peaches or berries) for carbs and antioxidants
Completes the meal for energy and recovery
✅ Athlete-approved✅ Budget-friendly✅ Comfort food taste, performance-focused
Why This Version Works
Protein boost → cottage cheese + chicken
Healthy fats → olive oil + flax
Fiber + micronutrients → salad + fruit
Less saturated fat → ≤10% instead of 100–150% of daily needs
This isn’t just dinner. It’s fuel for goals, dreams, and futures.
Athlete Meal Builder
Pre-practice: Pasta w/ marinara, light breadstick, fruit, salad , dressing (1-2 hours prior) and with grilled chicken (1-4 hours prior)
Post-game: Chicken Alfredo + salad + dressing + fruit
Team dinner: Breadsticks + dressing + Alfredo for sharing.
📥 Free Download
Get all 3 Recipes!
Includes: Alfredo Pasta, Italian Salad Dressing, Homemade Breadsticks
INSIDE DWSN Academy
Course: Fuel Ideas: Daily, Pre, Post
🎥 Watch It Step-by-Step
See how we built the full Olive Garden experience on Food for Speed TV.👉 Food for Speed TV YouTube
Work with me / Watch what works
Food for Speed TV (YouTube) — real stories, snack systems, hydration fixes:
Fuel to Win Quiz (+30 Days Free) — find your athlete’s biggest fuel gap fast:
SN2Go (Services & Academy) — book testing & a plan:
Supplements (trusted dispensary) — Fullscript store:
Super Patches (optional support for calm/focus/defense/gut/strength/allergies)
💬 Why Listen to Me?
I'm Dawn Weatherwax — an internationally recognized registered dietitian, strength coach, and athletic trainer with over 20 years helping athletes reach their full potential.
I’ve helped thousands of young athletes:
Build lean muscle
Stay injury-free
Perform at the highest level — without fads or extreme diets
I created Food for Speed TV and the Dawn Weatherwax's Sports Nutrition Academy to give real families real solutions — not just the elite few.
❓ Frequently Asked Questions
Why does my athlete’s stomach hurt during sports?
Often under-fueling earlier in the day plus a late large meal. We fix timing, texture, and total intake first.
Should we cut dairy or gluten right away?
Not automatically. We respond to history + blood-based testing (and celiac screen when indicated), then make targeted changes.
Do we need sports drinks or chews?
For long/hot sessions, a clean-label carb + sodium drink can help; I limit chews (small, targeted use only, e.g., Honey Stinger).
How do you set hydration and sodium?
From sweat rate + sweat sodium testing and the sport’s structure (per-half/period bottles), not generic charts.
Can stress really cause gut issues?
Yes. We use routine + breathing + predictable fueling to reduce stress-gut reflexes; optional
Super Patches
May help as adjuncts.
Where can I learn more about fueling for performance?
🎥 Watch Food for Speed TV on YouTube
🎓 Join Dawn Weatherwax’s Sports Nutrition Academy (DWSNA)
🧪 Get 1-on-1 testing and support at Sports Nutrition 2Go
📍 Liberty Township, OH | ☎️ 513.779.6444 | ✉️ info@sn2g.com