Nutrition is a crucial factor in the recovery and management of brain injuries, including concussions. 

The brain requires a steady supply of nutrients and energy to function properly on an average day. But in the aftermath of a concussion, it’s nutritional needs are even greater to support the healing process. 

In this blog, we’ll explore how nutrition can impact concussion recovery and exactly what nutrients you’ll want to include in a healthy post-concussion diet - with a bonus recipe you won’t want to miss!

Increased nutritional needs

First and foremost, it is essential to consume enough calories to support the body's energy needs and help repair damaged tissue. 

The brain uses a significant amount of energy, and therefore, individuals with brain injuries may require a higher caloric intake than usual. However, it is important to choose nutrient-dense foods rather than empty calories from junk food.

Fact: The brain burns 20% of the body’s oxygen and glucose.

Fried foods, fast food, and ultra-processed foods that contain excess refined sugars will only work to create further damage as the brain finds these foods neurotoxic. They create additional inflammation and rob the body of the essential nutrients it needs to support recovery.

This matters because a damaged brain is already inflamed. That slowed processing time you’re experiencing? How much longer it takes to recall information? These are signs of brain inflammation. 

Adding more inflammation from certain foods will only amplify symptoms, worsen them, or cause them to linger - and no one wants that!

Inflammatory foods will certainly not help reduce symptoms. So, what does? What are some of the top foods or nutrients that a neuronutritionist recommends  when someone is working to actively recover from a concussion?

Let’s find out!

Protein: The brain’s best friend [H3]

Protein is a crucial component of any brain injury diet. 

It’s essential for muscle recovery, building and repairing damaged tissues, creating new cells, and cell turnover - including in the brain. In fact, it can be said that the amino acids that protein foods break down into are life’s literal building blocks.

Good sources of protein include:

• Lean meats (grass-fed when possible)

• Pasture-raised poultry and eggs

• Wild fatty fish

• Grass-fed dairy products

• Plant-based options such as beans, nuts, and soy products

How much protein do we need?

Aiming for about 1 gram of protein per pound of ideal body weight daily is recommended. That means if your ideal or goal weight is 150 pounds, then you want to aim for about 150 grams of protein per day.

Now, this can seem like an impossible goal sometimes, so all I’m suggesting is to do your best. My goal here is not to create overwhelm for you but to emphasize just how much protein we actually need. Especially if the brain is working at recovery, you really can’t consume too much!

So make prioritizing protein a goal for you with each and every meal daily. Do your best, but don’t get hung up on a number.

Omega 3 fatty acids: The brain’s favourite fuel

Omega-3 fatty acids can be considered another of the brain’s best friends. In fact, it can be thought of as the brain’s preferred source of fuel.

Omega-3s are beneficial for brain health in general and have been shown to help improve cognitive function, reduce inflammation, and promote brain plasticity. Plasticity refers to the brain’s ability to adapt and change in response to new information. 

Good sources of omega-3 fatty acids include:

• Fatty fish such as “SMASH” fish - salmon, mackerel, anchovies, sardines, and herring

• Flaxseeds

• Chia seeds

• Walnuts

• Avocados

• Pasture-raised eggs 

Each of these are some of the best brain foods around, so as many as possible should be added to your diet alongside protein. 

Antioxidants: Colour your plate

Antioxidants, such as vitamins C and E, significantly reduce oxidative stress, which can exacerbate brain injury symptoms.

Fruits and vegetables, particularly those that are brightly coloured, are excellent sources of antioxidants. Berries, such as blueberries and strawberries, are exceptionally high in antioxidants. Still, all colourful fruits and vegetables of every kind contain vitamins, minerals, polyphenols, and antioxidants. 

Since the brain needs a great deal of oxygen to work properly, it also needs antioxidants to help prevent oxidative stress, damage, and inflammation. 

So fill your plate with a variety of colour - think dark greens, blue, red, orange, and yellow. Not only are antioxidant-rich foods pleasing to the eye, but they’re delicious and work overtime to help support brain health and recovery. 

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My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Next steps

So now what? 

How can you combine all this information to create a well-balanced nutritious meal that will work at brain recovery and taste great at the same time?

Well, here’s one of my favourite recipes for you that fits the bill! It’s a fresh and crispy Greek salmon salad that you can have on the table (from start to finish) in under 30 minutes!

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Why You'll Love This Dish

Nourishing the brain does not need to take a lot of time, specialty ingredients you can only buy online, or know-how. 

It takes starting with wholesome, nutritious, and delicious foods, especially quality protein-rich foods, healthy omega-3 fats, and a variety of your favourite fruits and veggies, then creating a meal out of them.

Trust me - keep it basic and uncomplicated. 

Simple can be even more delicious than elaborate meals you’ve spent the day preparing. And who has the time or energy for that?

Do you need support post-concussion?

If you missed it, I’ve created a unique hybrid course for those of you who’re struggling with post-concussion symptoms, who find sorting through the conflicting information out there overwhelming, and who are looking for a simple step by step program that walks you through what to eat and what to do post-concussion. 

So, do you need support?

Do you struggle with lingering post-concussion symptoms you’d like to better manage naturally?

Are you tired of the unrelenting fatigue, headaches, anxiety, dizziness, anger outbursts, brain fog, memory issues, moodiness, irritability, and insomnia that are ruling your life? 

Are you unsure why the brain behaves the way it does, overreacts to certain things, or shuts down for no apparent reason, and fed up that no one has any answers as to why this is happening? 

Are you ready to get your life back without creating overwhelm in the process? 

If so, then I may have the missing piece of the puzzle for you!

I help people achieve all this (and more) through a well-designed and carefully crafted online course I created called the Concussion Care Protocol. 

Why? Because I know how isolating it can feel when your family and friends don’t understand what you’re going through. To them, you may “look fine” but internally, you’re anything but - and I don’t want that for you any longer!

The self-paced course walks you through a basic understanding of what happens in the brain the moment you sustain a concussion, some little-known facts about why you may still be struggling (months or even years later), and what you can do - step by step - to start nourishing the brain and calming the nervous system. 

Proper nutrition post-concussion is crucial for recovery - as is having the support of a professional who understands exactly what you need. 

But don’t just take my word for it!

Devon says, “Kelly is incredibly knowledgeable and provides so much detail and explanation of cause, effect, AND possible treatment courses that I feel more empowered than I ever have in the 17 years since my TBI to take control of my brain health and support its optimal functioning. The course is a wonderful balance of specific nutritional directives AND sound practical strategies for long-term sustainable management of symptoms alongside your everyday responsibilities.”

Another benefit of the Concussion Care Protocol course is that it works to provide immediate post-concussion care, as well as long-term brain injury management. So whether you sustained a concussion last week or last year, you’ll gain tremendous value from the course!

If you’d like to hop on a brief call to discover more and explore if the course may be right for you, please email me to arrange your free, no-obligation call today or click here to learn more!

No one should suffer post-concussion alone.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.