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Nutrition for Concussion Recovery: Fueling the Brain

Ski and snowboard injuries seem to be part of the sport and are sometimes considered a badge of honor. However, a blow to the head that results in concussion can be very serious, and when it comes to brain injury, the recovery process is critical. Although most concussions symptoms will resolve in about three weeks, seeing a concussion specialist can help to both manage symptoms and return to activity more quickly and safely. For those under 18 years old, supervision of a healthcare specialist is required to return to sport safely and for full recovery. 

Post-concussion, the brain needs rest, pain relief, hydration and proper nutrition. While recovery from a concussion is dynamic, eating the right nutrients can accelerate recovery times and help relieve post-injury brain fog.  
 
The brain uses 20% of your daily calories for energy, and after a concussion, this can increase to 40%. Since symptoms like nausea and a reduced appetite are common, focusing on small, frequent meals and calorie-dense foods is essential. 

The following are key nutrients for recovery: 

• Carbohydrates are the brain’s primary energy source. Opt for whole grains, legumes, and starchy vegetables like sweet potatoes and oats. 
• Proteins are vital for tissue repair and reducing inflammation. Be sure to include lean meats, fish, beans, and nuts in your diet. 
• Fats (Omega-3s) are important for cognitive function and inflammation reduction. Incorporate fatty fish (like salmon), walnuts, and avocados, and consider Omega-3 supplements (1,000–2,000 mg/day, with 400–500 mg of DHA). 
• Fluids and electrolytes help your body stay hydrated to manage symptoms like fatigue and headaches. Drink plenty of water and low-sugar electrolyte drinks. Smoothies or shakes can be hydrating and are also an easy way to get extra calories. 
• Antioxidants in foods like berries, cherries, and turmeric can help manage inflammation and promote healing.
• Supplements may also be helpful. Creatine can help reduce dizziness, headaches, and fatigue, and can also improve cognition. A daily dose of 20g (short-term) followed by 3-5g is effective.  

If you or a loved one experience a concussion, it’s always best to consult with a healthcare provider for a proper diagnosis and a personalized recovery plan. Proper nutrition can support a quicker, and safer, recovery. In addition, Howard Head Sports Medicine’s Brain and Balance Care team can help manage symptoms and ease you back into sport safely.