Contrary to what many people believe, getting a bigger butt starts in the kitchen.
Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.
Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.
Here are 15 foods that can help you get a bigger booty.
If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.
You should focus on growing your glutes, which are the muscles that make up your buttocks.
Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2Trusted Source, 3Trusted Source, 4Trusted Source).
Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.
Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving (5Trusted Source).
Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.
Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth (6Trusted Source).
Furthermore, adding flax seeds to your diet is a great way to boost your protein intake.
In fact, just 2 tablespoons (21 grams) of flax seeds provide around 4 grams of plant-based protein (8Trusted Source).
Increasing your protein intake is essential to building muscle for a bigger behind (9Trusted Source).
The B vitamins in eggs can help your body produce energy from your diet (11).
Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet (10Trusted Source).
Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size (12Trusted Source).
Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.
During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15).
Notably, great workouts may translate to a phenomenal fanny.
They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.
Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams) (20Trusted Source).
What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.
In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance (21Trusted Source).
Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).
Protein shakes are a great choice for a healthy post-workout snack.
Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.
In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it’s rich in vitamin C, potassium, vitamin B6, and magnesium (30Trusted Source).
Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).
This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (34Trusted Source).
Another study noted that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your hiney (36Trusted Source).
Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.
Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37Trusted Source).
These seeds are also rich in magnesium, providing 40% of your daily needs in a single ounce (28 grams) (37Trusted Source).
Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet (38Trusted Source).
Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.
A study in 30 people showed that consuming Greek yogurt as part of a 12-week training program improved muscle thickness, strength, and body composition more than a placebo (41Trusted Source).
Tofu, which is produced from condensed soy milk, pack 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus (42Trusted Source).
Soy protein from foods like tofu can be incredibly beneficial for broadening your backside.
Each tablespoon (16 grams) also packs about 3.5 grams of protein, making nut butters an easy way to bump up the protein content of your favorite snacks (44Trusted Source).
Although more research is needed on nut butters themselves, some studies suggest that adding nuts to your diet could promote muscle building.
Getting enough of these vitamins in your diet is crucial for promoting energy production to help fuel your workouts (47Trusted Source).
According to an 8-week study in 41 people, eating 46 grams of protein from chicken after working out led to significant increases in lean body mass, compared with a control group (48Trusted Source).
Cottage cheese is made from fresh curds and has a mild flavor and moist texture.
It’s very nutritious, supplying about 22 grams of protein per cup (210 grams), as well as plenty of phosphorus, vitamin B12, selenium, and riboflavin (49Trusted Source).
Diet is one of the most important elements for gaining muscle and increasing the size of your buttocks.
However, keep in mind that these foods are unlikely to have much of an effect on their own.
Instead, they should be combined with regular resistance training to boost muscle building and maximize results.