Foods for gaining muscle?!

1 Salmon Six ounces of salmon provide 34 g of muscle-building protein and, just as important, 4 g of omega-3 fatty acids, the healthy fats that reduce muscle inflammation to encourage muscle repair and help control cortisol. (As cortisol levels fall, testosterone levels generally rise, promoting mass gains.) Consuming a diet rich in omega-3 fats also helps push the majority of glucose you consume into your muscles instead of into bodyfat stores.

2 Lean beef A lot of hardgainers mistakenly ditch dietary fat, thinking it will add bodyfat. But, as with the omega-3s in fish, the saturated fat in beef actually promotes growth. Consuming too little saturated fat in your diet compromises testosterone and insulinlike growth factor (IGF) levels, hormones that encourage growth. Beef is also a source of cholesterol, the main ingredient that helps the body make its own testosterone. Of course, beef is also a good source of creatine, B vitamins and zinc.

http://findarticles.com/p/articles/mi_m0…

AVACADO, lean meat, unsalted nuts