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D., director of nutrition at Miami Research Associates.Buy regular—not sugar-free—with fruit buried at the bottom.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. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction.A recent study published in Medicine and Science in Sports and Exercise found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any.(It's believed the caffeine directly stimulates the muscles.) And since sprinting and weight lifting are both anaerobic activities—exercises that don't require oxygen—a jolt of joe should help you pump out more reps.Skip it if you have a history of high blood pressure, though.How it keeps you healthy: By saving you from Michael J. Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson's disease than nondrinkers.

But they aren't, and we don't—unless you count that sack o' fat up front and dead center. We decided to delve deep into the human anatomy to find the secret spot on every muscle where the word "ingredients" is stamped. Eight foods are on the list: eggs, almonds, olive oil, salmon, steak, yogurt, water, and coffee.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. The Repetition Builder How it builds muscle: Fueling your workout with caffeine will help you lift longer.This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff. It'll keep forever in your gym bag and tastes mighty close to cold-smoked cow.How it keeps you healthy: By reducing your risk of heart disease and diabetes.

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