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.
Diet’s role in tush size
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.
In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1Trusted Source).
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).
One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group (7Trusted Source).
2. Flax seeds
Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus, and B vitamins (8Trusted 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).
Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (10Trusted 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).
Quinoa is a nutrient-rich seed that offers a whopping 8 grams of protein per 1/4-cup (45-gram) dry serving (13Trusted Source).
It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own (14Trusted 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.
Legumes are a family of plants that include beans, lentils, peas, and peanuts (16Trusted Source).
They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.
For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17Trusted Source, 18Trusted Source).
Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16Trusted Source, 19Trusted Source).
6. Brown rice
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).
Brown rice is also high in branched-chain amino acids (BCAAs), which are broken down directly into your muscles for a quick source of energy (22Trusted 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).
7. Protein shakes
Protein shakes are a great choice for a healthy post-workout snack.
Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
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).
Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (31Trusted Source).
Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).
Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction and growth (32Trusted Source).
Packing nearly 8 grams of protein into each cup (236 ml), milk is an excellent snack after hitting the gym (33Trusted 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).
One small, 12-week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss (35Trusted 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).
10. Pumpkin seeds
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).
11. Greek yogurt
Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium, vitamin B12, phosphorus, and riboflavin in each serving (39Trusted Source).
Compared with regular yogurt, it also contains nearly twice the amount of protein — with a whopping 24 grams in each cup (245 grams) (39Trusted Source, 40Trusted 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.
In fact, one 30-day study showed that eating soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity (43Trusted Source).
13. Nut butter
Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium (44Trusted Source).
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.
For instance, a study in 10 people showed that eating 2.5 ounces (75 grams) of whole almonds per day significantly improved exercise performance in cyclists (45Trusted Source).
14. Chicken breast
Chicken breast is loaded with high-quality protein, with about 24 grams in a 3-ounce (78-gram) serving (46Trusted Source).
Chicken is also rich in B vitamins, such as niacin and vitamins B6 and B12 (46Trusted Source).
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).
15. Cottage cheese
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).
It’s also loaded with casein, a slow-absorbing milk protein that increases muscle synthesis to help you get a bigger rump (50Trusted Source, 51Trusted Source).
The bottom line
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.
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