25 foods you must eat this summer … if you want to keep lean, six-packed, hydrated, fresh-skinned, muscular, stress-free and in good spirits

The elements of an epic summer go something like this: Feel good, look great, stay healthy, and earn victory on the volleyball/basketball/insert-your-sport-here court. All you need is the right fuel to make this hopeful prediction a reality. Well, here it is. These 25 summertime foods that will bolster your efforts to get lean, add muscle, protect your skin, avoid dehydration, and improve your mood. Eat them, drink them, and get ready for the summer of your life.

5 SKIN PROTECTORS

Summer can be hell on a man's skin. The sun burns it, chlorine pools dry it, and bugs use it as a smorgasbord. To protect your hide against such ravaging, you generally put things on it--sunscreen, aloe--but here are some foods you should put in your body to protect your skin.

Halibut: A whitefish prized for its firm texture and delicate taste, halibut, because of its high omega-3 content, is also popular among those who care about their skin. According to Udo Erasmus, Ph.D., author of Choosing the Right Fats, omega-3 fatty acids promote healthy, well-moisturized skin, the kind she'll want to get close to.

Whole wheat: Whole grains, including whole-wheat breads such as Healthy Choice's Soft Honey Wheat, are high in zinc, which is essential for making collagen, a fibrous protein that is a primary skin component. Zinc also plays an important role in repairing burned skin.

Cantaloupe: This classic summer fruit-salad staple promotes healthy skin with its high beta-carotene content. Beta-carotene turns into vitamin A, which is essential for the growth and repair of skin tissue. To pick a good cantaloupe, look for a spherical shape, an even of "netting" on the skin of the fruit, and a mild melon aroma. Golden-colored cantaloupes are alrealdy ones will ripen in a few days.

Garlic: In a study performed on soldiers at Lund University in Sweden, garlic intake greatly reduced the number of tic bites experienced in the field; apparently those irritating little critters find the herb's scent repulsive (these obviously weren't Italian tics). Tic bites, common during the summer, are not only annoyinq, but also dangerous, as many tics carry Lyme disease. Garlic contains sulfuric compounds that exhibit powerful antioxidant properties that protect many parts of the body--includinq the cardiovascular system--from free radicals and related diseases. Make sure she eats some too, or else you'll end up being a solitary hiker.

Summer greens: Spinach and chard are also rich in vitamin A--as well as vitamin C--which provides antioxidant protection against sun damage, and B vitamins, which help prevent dry skin, rashes, itching and skin diseases.

5 MUSCLE BUILDERS

The most important muscle-building nutrient, you're well aware, is protein. But not all protein sources are created equal. In addition to containing high-quality protein, the following five foods host a wealth of other nutrients, all of which will work to support your muscle growth.

Red beans and rice: This Big Easy classic is easy to make and has the perfect ratio of protein to carbs for muscle building and fueling. When eaten together, it's also a complete vegetarian source of protein. While steaming the rice, saute some garlic, onions and green peppers in a teaspoon of olive oil for five minutes. Add crushed tomatoes, cider vinegar. vegetable broth and Cajun spices and simmer for 10 minutes. Add kidney beans, hot sauce and a little salt, cook for five minutes and then mix with rice. Put on a Dixieland jazz record and chow down. Throwing beaded necklaces at your honey is optional.

Organic beef: Bred without the use of hormones and antibiotics, organic beef has more protein, less fat, less cholesterol and fewer calories than regular beef. It's also safer and (according to many) tastier. Here's another plus: It's the most creatine-rich food on earth. As with nonorganic beef, some cuts are leaner than others: Good choices include sirloin, top round, eye of round, tenderloin and flank steak.

Barbecued chicken: Skinless chicken breasts have almost as much protein as extra-lean ground beef, though they contain far fewer total calories. Grilled and slathered in barbecue sauce, they make a healthier alternative for backyard grilling without the "weirdness" factor connected to, say, tofu burgers. (Note: To retain that lean, muscular look, be sure to choose a sauce that is low in sugar.)

Eggs: Versatile and satisfying, eggs have an unequaled amino-acid profile and are also high in vitamin E, which has been shown to reduce exercise-related free-radical damage to muscles. Kim Mueller-Brown. R.D., a San Diego nutritionist, suggests using a -3-to-1 ratio of egg whites to egg yolks when cooking with eggs, due to the cholesterol content of the yolk, but research shows that eating a few eggs a day does not increase cholesterol in those with healthy levels.

Fresh yogurt:

"Yogurt has it all," says Paul Goldberg, R.D., C.S.C.S., strength conditioning coach for the National Hockey League's Colorado Avalanche. "It has protein and zinc for tissue building, calcium to facilitate muscle contractions, and carbs for energy." Try tossing a cup of Dannon into a fruit smoothie for a cool summer cocktail.