Muscle-building foods?

What kind of food and drinks help build leg muscle or arm muslce?

Muscles need certain nutrients but if you eat a balance diet you should be getting them. What builds muscle is using them. Sort of like the brain. You can't eat or drink it smart. You just have to use it and challenge it. So, everytime you challenge your muscles (force them to work a little harder than they want to) you will be starting the process of building muscle.

Protein heavy foods

The main thing you need to do is weight training if you want to build muscle. Of course, you have to provide the right nutrients to optimize that. There are plenty of whey protein drinks out there you can drink before a workout to give you the carbs you need to work out well, and also provide the protein you need to build muscle.