exercises such as squats, deadlifts, lunges, leg press, etc are the best ones. Proper form, heavy weight. For food, eating real food is actually superior. A whey protein drink and some gatorade are not a bad idea after a workout when you are trying to build muscle. Whey is a fast acting protein that will get to muscles that need it, and the types of sugars contained in gatorade are readily available to the muscles that need them. Otherwise though, eating wholesome food is preferable.