Summer brings with it many advantages – the warmer weather, the festive and celebratory season, beach swims and more. But it can also be a very draining time for many of us, and the heat can often sap energy levels and leave us feeling fatigue. Here are some of the best, natural energy-boosters for summer:

• Lemons

Not to be underestimated, simply adding some fresh lemon juice to water transforms your drink into an energy boosting (and tasty) beverage packed with natural electrolytes. Electrolytes are important as they are critical for cells to produce energy and are responsible for keeping the body properly hydrated. Sipping on lemon water often will help to avoid dehydration, which is especially important as the weather starts to heat up leading into summer.

Summer Tip: Add some lemon into your water bottle the night before you plan on taking it with you for your morning jog/work commute/gym session to save time.

• Beets

Red root vegetables such as beetroot contain high amounts of nitrates, converted to nitric oxide in the body, and have been associated with increasing endurance and exercise tolerance during high-intensity workouts by increasing blood flow and oxygen availability to muscles. Rich in B vitamins, niacin, pyridoxine and pantothenic acid and also containing potassium, magnesium, iron and manganese, beets are a good choice before exercising because of their high carbohydrate content, with some research suggesting that they may improve muscle performance and power.

Summer Tip: Why not try adding beets to your daily juice, a beets powder to your protein shake or adding beets to your summer salads.

• Ubiquinol

Season-to-season we continually push ourselves and while our bodies might secretly be hoping for a rest this silly season, the heat and exertion may end up pushing our bodies into overdrive – resulting in a lack of key antioxidants in the body and leaving behind feelings of fatigue. Antioxidants such as Ubiquinol are vital for energy production and the repairing of cells, helping to reduce inflammation caused by free-radical release during exercise. Although naturally produced in the body, Ubiquinol levels decline as we age, so it’s worth a daily supplement to help assist with enhanced physical performance, reduced fatigue and improvement in muscle repair.

Summer Tip: Consider a Ubiquinol supplement as part of your daily routine to reap the benefits of this antioxidant.

• Protein

Simple but sometimes easily forgotten, protein is essential for muscle growth, repair and maintenance – and that doesn’t change over the warmer months when we generally tend to eat lighter meals. Whether your focus is strength or endurance, consuming a high protein meal after a workout can help to provide slow-burning energy and support the recovery of strained and tired muscles. Whey protein, a soluble protein, is rich in branched chain amino acids and permits faster digestion, however there are many options for vegetarians and vegans who may consider pea protein or consumption of complete-protein foods such as soy and quinoa. Or for an even more natural approach, look no further than full-fat yoghurt, eggs or almonds as the perfect protein snack.

Summer Tip: The process of muscle recovery continues for approximately 12 hours after you’ve trained, and therefore regular consumption of protein can be useful in maximising that recovery.

• Berries

Almost synonymous with summer, berries are the ultimate power food for summer – delicious, fresh, bursting with antioxidants and cooling on a hot day. Blueberries in particular have been recognised as having one of the highest antioxidant capacities when compared against other fruits. As an alternative, the acai berry – hailing from the Amazon rainforest region – is gaining a lot of popularity for its antioxidant properties too.

Summer Tip: Add blueberries or acai berry to your breakfast smoothie, with muesli or oats, or eat raw for a delicious snack!

Speak to your healthcare practitioner to discuss the benefits of Ubiquinol supplementation. Always read the label. Use only as directed.