What is hummus? Ingredients. What it helps.

http://draxe.com/what-is-hummus/

Chickpeas
Garlic
Olive Oil
Lemon Juice
Sea Salt
Tahini

1. Good source of plant-based protein.
2. Fights illness and disease.
3. Decreases inflammation.
4. Helps digestion and intestinal health.
5. High in vitamins and minerals.
6. Bone health.
7. Heart health.
8. Boost your energy.

Protein in goji berries.

http://www.health.com/health/gallery/0,,20718479,00.html

http://greatist.com/health/superfood-goji-berries

Perhaps the most super thing about goji berries is that eating them covered in chocolate is encouraged. Besides that, they have a high concentration of protein (about one gram of protein per tablespoon), contain essential amino acids, are crazy-high in vitamin A (36 percent of the daily recommended value per tablespoon), and a tablespoon has only 18 calories, making them a great snack option.

One study found that after consuming the berries in juice form for 14 days, subjects reported increased energy levels and improved athletic performance, quality of sleep, focus, digestive regularity, and mental sharpness — not to mention reduced stress and fatigue.  

Some studies have also pointed to goji berries’ potential for cancer prevention. In two different studies, goji berries’ polysaccharides (a type of carbohydrate) were shown to inhibit the growth of both prostate cancer and colon cancer cells  .

To round out the list of superpowers, gojis also contain melatonin, which has been shown to help control weight gain, reduce triglycerides, increase “good” (HDL) cholesterol and decrease “bad” (LDL) cholesterol . Since melatonin is also the hormone in charge of regulating the body’s time cues, goji berries and other foods rich in melatonin could also help improve sleep. 

Smoothies 
http://www.sparkpeople.com/blog/blog.asp?post=10_super_berry_smoothie_recipes



http://dailyburn.com/life/recipes/protein-smoothie-recipes/

 Chocolate Peanut Butter Protein SmoothiePeanut butter and chocolate—a match made in milkshake heaven! This cold and creamy treat is packed with vitamin E, niacin, folate, protein and manganese. Blend one up and you’ll have over half the protein you’ll need for the day.

Chocolate Peanut Butter Protein Shake Recipe

Serves 

Total time: 5 minutes

Ingredients

2 scoops DailyBurn Fuel-6 in chocolate
1 cup unsweetened almond milk, soy milk or skim milk
1 banana
2 tablespoons peanut butter

8 Foods that Pack on Muscle.

http://www.menshealth.com/nutrition/muscle-building-foods



Eggs 
The Perfect Protein

How they build muscle: Not from being hurled by the dozen at your boss's house. The protein in eggs has the highest biological value—a measure of how well it supports your body's protein needs—of any food, including our beloved beef. "Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits," says Volek.

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won't increase your risk of heart disease.)

How they keep you healthy: Eggs are vitamins and minerals over easy; they're packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.



Almonds 
How they keep you healthy: Almonds double as brain insurance. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E.



Salmon 



Yogurt 
Buy regular—not sugar-free—with fruit buried at the bottom. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing postexercise protein breakdown.  

How it keeps you healthy: Three letters: CLA. "Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat," says Volek.



Beef 



Olive Oil 
How it builds muscle: Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. "The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient," says Kalman. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness



Water 
The Muscle Bath

How it builds muscle: Whether it's in your shins or your shoulders, muscle is approximately 80 percent water. "Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery," says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.

Not sure how dry you are? "Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost," says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.