Nutrition plays an essential role in supporting injury recovery. When focusing on concussion healing, we want to reduce inflammation and secondary symptoms (dehydration and hypoglycemia) while reducing the rate of muscle loss and fat gain.
Protect Body Composition:
- Have breakfast within the hour of waking
- Eat every 3 hours
- Focus on a 2:1 carbohydrate-to-protein ratio
3 equal parts of the plate:
1/3 plate in whole grains
1/3 plate in protein
1/3 plate in varied colors of fruit/vegetables
- Consume 0.3-0.4g protein is to be consumed with carbs/kg body weight
(15-30g protein) every 3 hours
- Hydrate with 2-3L of total liquid daily in small sips
Some Useful Supplements*:
(Dosage is a general range in studies done on adolescents and adults).
- Vitamin D3
- Omega-3
- Supplement
OR
- Fatty fish
- Leucine
To Aid In Concussion Recovery
Assure sufficient (but not excess) intake of antioxidants:
- Vitamin E: almonds, avocado, apricots, sunflower seeds, spinach
- Vitamin C: kiwi, strawberry, orange, broccoli, red pepper
- Vitamin A: sweet potato, carrots, spinach, squash, pumpkin
Assure sufficient (but not excess) intake of:
- Zinc: cashews, chickpeas, crab, kidney beans, oatmeal, oysters, peas, pumpkin seeds, yogurt
- Cook with curcumin. Add turmeric to meals like soup or curry. Refrain from overconsuming.
Assure quality sleep (at least 8-9 hours). If needed:
- Use ear plugs
- Bank sleep on days when you don’t need to be up early
- Nap for 20-90 minutes between 1-4 pm
- Take magnesium glycinate or bis-glycinate at bedtime
Avoid alcohol
Reduce Risk Of “Secondary Symptoms”
Dehydration:
- Sip on a water bottle, even at home.
- Try pharmaceutical rehydration products (Pedialyte, Hydrolyte…) if dark morning urine or dehydration headache occurs.
- Limit caffeine to the first half of the day (Do not stop consumption all at once, as this could lead to withdrawal headaches)
Hypoglycemia:
- Watch for new hunger and fullness cues
- Consume carbohydrates with protein every 3 hours (see balanced plate)
Reduce Inflammation
Choose:
- High-fibre complex carbs (whole grain bread, oatmeal, quinoa, etc.)
- A variety of coloured vegetables and fruits
Limit:
- Fried food, baked goods, animal fats
- Refined sugars (pop, candy, etc.)
*Supplements should be certified NSF or Informed-Sport
To work with our Performance Dietitian on an approach that is customized to your needs, injury, or preferences, contact us
STAY IN THE LOOP