Nutrition Recommendations for Concussions

Fueling – Eat Enough and Balanced

  • Calorie needs increase slightly initially post-concussion – eating enough to meet your needs is MOST important.
  • Aim for balanced intake with adequate quality carbs and fat sources, proteins, and color (fruits/vegetables) at all meals.
  • Quality fat sources and a variety of fruits and vegetables will support brain healing.
  • If you are stuck, use meal and snack suggestions below!

Avoid

  • Caffeine – Especially in the period 24-72 hours post-concussion
  • Alcohol – Avoid completely in initial recovery stages. Significantly associated with longer recovery
  • Sugary snacks/beverages – May increase symptoms and affect sleep quality.

Hydration

  • Fluids and electrolytes help your body stay hydrated to manage symptoms like fatigue and headaches.
  • Start hydrating first thing in the morning and continue through the day.
  • Include hydrating foods like fruits/vegetables, broths, etc.
  • Aim for at least 80 oz of water + low sugar (not zero sugar) electrolyte beverages.
  • Avoid options with artificial sweetener or sugar substitutes.

Supplement – Consult Your Provider First

  • Magnesium: symptom management, especially 48hr following injury.
  • Omega 3/DHA: symptom management and brain protective factor.
  • Creatine: improved cognition and decreased headaches, dizziness, and fatigue.
  • Vitamin C/E: decreases oxidative stress to improve healing and decrease symptoms.

When to Reach Out

  • If struggling to eat consistent intake due to symptoms (nausea, fatigue, headaches).
  • If having any increase in vomiting.
  • If anxiety around decreased activity is leading to difficulty eating adequately for recovery.

Tips

  • If appetite is limited:
    • Focus on getting easy, palatable, calorie dense options. As symptoms improve you can move towards more typical intake.
    • Aim for frequent small meals and snacks.
    • Keep easy quality snack options nearby.
  • As you return to activity, remember to increase your fueling and hydration intake accordingly to continue to support healing.

Breakfast Ideas

Avocado Toast

  • Whole grain bread
  • Avocado
  • Veggies (tomato, greens, onions, etc.)
  • Protein source (egg, turkey, breakfast meat, etc)

Smoothie

  • 1 Banana
  • ¼ c greek yogurt
  • ¼ c oats
  • 1-2 tbsp nut butter
  • 1c frozen berries
  • 1c milk/milk alternative
  • 1tbsp chia seeds

Can add toppings (nuts/seeds, granola, diced fruit, honey, peanut butter, etc)

Overnight oats

  • 1/2c oats
  • 1/2c milk/milk alternative
  • 2 tbsp chia seeds
  • 2 tbsp nuts
  • Berries

Mix and store in the refrigerator overnight. Can make multiple servings at once. 
Can add additional toppings (nuts/seeds, granola, diced fruit, honey, peanut butter, etc)

Waffles

  • Frozen Kodiak Waffles (or similar)
  • Top with choice of: berries, walnuts, chia/flax seeds, drizzle of nut butter/honey, greek yogurt

Egg Bites

Lunch/Dinner Ideas

Chicken Veggie Wrap

  • Whole wheat tortilla
  • Diced chicken (can use pre-cooked/rotisserie if needed)
  • Veggies (greens, bell peppers, tomatoes, cucumber, etc)
  • Shredded cheese
  • Hummus

Shrimp Avocado Bowl

  • Shrimp (can sub for chicken) – Great sauce/seasoning recipe: https://ourbalancedbowl.com/loaded-spicy-shrimp-bowl/
  • Rice or quinoa
  • 1/2 avocado
  • Veggies  (greens, bell peppers, tomatoes, cucumber, etc)

Salmon + Quinoa Salad

Stir Fry

  • Rice (can use microwavable rice if needed)
  • Protein source (ground beef/turkey, chicken, steak, meat alternative)
  • Veggies (greens, bell peppers, onions, etc – can use frozen if needed)
  • Stirfry sauce (choose one with minimal ingredients or can use this recipe:https://www.loveandlemons.com/stir-fry-sauce/)

Tacos

  • Protein source (ground beef/turkey, chicken, steak, meat alternative)
  • Black or pinto beans
  • Shredded cheese
  • Fajita veggies
  • Avocado
  • Salsa
  • Whole wheat tortilla

Veggie Burger Bowl

  • Frozen black bean or veggie burger
  • Rice (can use microwaveable if needed)
  • Pre-bagged salad mix (including dressing and toppings)

Mix together, can top with nuts/seeds

Snack Plate

  • Deli meat or diced chicken
  • Cheese stick or cheese slices
  • Crackers/pretzels + guacamole
  • Berries
  • Nuts/Seeds

Freezer meals

These can be an option if you are struggling with cooking! You may need to add sides to meet your nutritional needs. Some quality brands are:

  • Rao’s
  • Trader Joe’s
  • Amy’s 
  • Dr. Prager
  • Primal Kitchen
  • Good Food Made Simple
  • Evol
  • Kashi
  • Saffron Road

 

Snack Ideas

  • Fruit + nut butter/nuts
  • Trail mix
  • Plain greek yogurt + toppings (granola, berries, nut butter, chia/flax seeds, honey)
  • Cheese + whole grain crackers
  • Cottage cheese + fruit/veggies
  • Edamame
  • Guacamole or hummus + veggies
  • Frozen yogurt bark (recipe here: https://iheartvegetables.com/berry-yogurt-bark/)
  • Chia pudding (recipe here: https://www.loveandlemons.com/chia-seed-pudding/)
  • Energy bites (recipe here: https://www.gimmesomeoven.com/no-bake-energy-bites/)
  • Quality bars (some options below)
    • Perfect Bars
    • Bobo’s Oat
    • RX Bars
    • Kind Bars

If you want to create a Plate for guiding meals – I would recommend:

  • ½-⅓ plate fruits/veggies (COLOR)
  • ¼-⅓ plate protein
  • ¼-⅓ plate whole grains
  • Fat source + fluids with every meal

 

*Please note: These are just ideas and not meant to be an individualized meal plan or replace discussion with a nutrition professional. Amounts needed will vary by individual*

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