In our guide on what to eat for glute gains, note that you have been doing your butt workouts for weeks or maybe even months and yet you’re still not getting good results, Hoh!
It seem as if no matter how hard you try nothing is working. This is a common issue with women who are trying to get a bigger butt.
Why isn’t my butt getting bigger
By the title of this blog post you must have figured it out by now. It’s very simple, doing exercises alone will not grow your booty.
Getting a bigger butt is more about what you do in the kitchen than what you do in the gym.
You have to eat the right portions of the right foods at the right times. And it’s not an issue of eating more junk foods or fattening foods.
It’s much more than just doubling your calorie intake. Don’t worry, it’s not going to be rocket science.
Does fast food make my butt bigger?
This is a very popular misconception. By eating a lot of junk foods it’s easy to think that your butt will get bigger but what’s happening really is you’re destroying your body.
Remember that you only want get a bigger butt and not bigger belly, arms and legs.
That’s what will happen if you eat pure junk foods. You will gain some weight on your butt however, you will get with it a lot of belly fat, flabby arms and the list goes on.
Let’s not forget to mention that the fat you gain on your butt as a result of eating junk foods will make it saggy and floppy.
So the point is, just binging on junk food will not help.
Getting a bigger butt will definitely add to your sex appeal and confidence because it’s one of the most desired assets in this modern age.
You’re about to discover 13 super foods that will help you achieve your butt goals.
Now remember, these aren’t magic foods therefore, by themselves they won’t work. Adding them alternately in your daily diet along with proper booty workouts will give you fantastic results.
13 foods that make your buttocks bigger
Quinoa contains a good amount of protein along with some essential amino acids. So for persons who want to get a bigger butt eating this will definitely increase your glutes’ mass along with doing butt workouts.
It has some other health benefits as well; it’s help with preventing colon cancer, it helps indigestion, it’s gluten-free and it contains folate along with other vitamins.
This makes it one of the best superfoods for growing your butt.
This is a must eat food if your goal is to get a bigger butt. It’s packed with good fats and tons of protein to help grow your glutes muscle.
It helps to reduce your cholesterol levels, reduces constipation and it’s rich in vitamins and minerals.
Some of the best ones are almonds, pistachios, cashews and walnuts.
Egg is one of the healthiest and most efficient forms of protein source on the planet. It’s a very good source of energy that will help to power your workouts and it will definitely help you grow your booty.
Since it’s a good source of protein it will help in muscle building and repair. In this case, we’re talking about your glutes.
It’s best to consume them in the morning as it will help to power you throughout the day and during your workouts.
This is a very good protein source especially for transitioning vegetarians. Some of the most popular ones are tuna, tilapia and salmon.
Fish is one of the best foods to grow your bum because it contains omega-3 fatty acid’s which are known as healthy fats.
These good fats are the ones that normally help to remove the bad ones from your arteries which might lead to heart disease.
To increase the size of your buttocks you must increase your calorie intake. That’s why eating fish will be one of the best foods as it’s very calorie dense yet very nutritious.
So eating fish will definitely fulfill the role of increasing your calorie intake while providing your body with the good fats.
If you’re a non-vegetarian this will be one of the best sources of protein.
It can be prepared in so many different forms which will make it very appetizing for those who want to increase their calorie intake.
Chicken is packed with protein and is beneficial in growing your buttocks’ mass. Eating chicken instead of red meat is a better option because it has less cholesterol.
This is one of the best foods for breakfast as it’s very filling and nutritious. It contains micro nutrients that will help to increase your muscle mass. In other words, it’s a fantastic food to grow your butt size.
It also does a good job at reducing blood cholesterol levels, reduces the risk of heart attack and also helps to minimize the risk of type 2 diabetes.
This vegetable is packed with nutrients and is known as one of the best iron rich foods. It’s one of the best vegetable foods to eat in muscle building.
It contains vital nutrients which are helpful anti-inflammatory agents; it helps to reduce blood pressure and is packed with monosaturated fats. Additionally it has vitamins that help to reduce cholesterol levels.
Avocado isn’t a good source of protein but it’s a fantastic source of monounsaturated fats(1). These fats will help you gain mass on your buttocks and reduce bad cholesterol in your body.
It contains a lot of vitamins, potassium, fiber and amino acids, all which help you get a bigger butt.
9. Brown rice
This is one of the best sources of carbohydrates and fiber and is especially good for eating after working out. It’s very helpful in giving your body the fuel needed to sustain your muscle mass while doing your butt workouts.
It also promotes digestion, it’s fewer in calories, contains zinc and it reduces the risk of heart disease.
A lot of people think that brown rice is just carbs.
One cup of cooked brown rice can give you 5g of protein and it’s relatively high in branched-chain amino acids which is needed for glute growth.
So, make sure to pick up a pack next time you visit the grocery store.
For your butt to grow you need a good amount of protein in your diet in order to sustain growth.
Steak is a very powerful source of protein and can definitely increase your glutes’ mass.
So after doing that intense booty workout try to eat a steak for dinner and feed your booty with powerful protein.
11. Protein shake
There’s a reason why body builders love to drink protein shakes before or after their workouts. It’s a fast acting protein source that absorbs in your muscles pretty fast, especially after a workout.
So definitely drinking protein shakes will help you grow your butt bigger.
It helps with building muscle mass, maintaining blood sugar levels and decreasing the production of cortisol.
12. Sweet potatoes
Instead of eating the white rice or white flour you can eat nutritious calorie dense foods such as sweet potatoes which will help you gain mass on your butt.
Sweet potatoes are also known for burning stomach fat and is eaten by many supermodels.
By doing the right butt workouts you can deposit some extra mass on your butt when eating healthy calorie dense foods like sweet potatoes.
If you think eating vegetables is only for weight loss, think again.
Remember that your diet to grow a bigger butt requires good amount of amino acids and vegetables are some of the best sources.
Some of the best ones to look for are leafy green vegetables, tomatoes, berries, cucumbers, broccoli and brussels sprouts.
If you’re vegan beans will be one of the best protein sources for building your glutes.
They are cheap and available almost everywhere.
Very low in fat, high in fiber, rich in muscle-building protein and amino acids. Yes, they will require a little bit more effort to make but it will be well worth it.
Some of the best are black beans, white beans, chickpeas and kidney beans.
There are tons of them so experiment and see which one you enjoy eating the most.
Technically lentils are beans, but they deserve a separate mention on this list.
This is a perfect replacement for brown and white rice as it has way more protein and muscle building properties.
One cup of cooked lentils will give you between 17 to 19 grams of protein and 40 grams of slow-digesting high-quality carbohydrates.
They’re very cheap and have a very long shelf life.
Plus, you can easily cook it in just 10 minutes, adding your favorite seasonings.
Not only is this a perfect source of protein but also a good source of healthy carbs.
If you’re having trouble packing on some size on your glutes, then start replacing your rice with chickpeas just like lentils.
With just one cup you can get up to 38 grams of high-quality protein. It’s a very versatile food that can add some uniqueness to your diet.
Fitness models and bodybuilders have been using milk as their go to post workout drink for decades.
That’s because it’s perfect for fast absorption and muscle recovery which leads to growth.
With just one cup of whole milk you can get up to 9 grams of protein. It also comes with the necessary amino acids needed for glute growth.
Perfect for making smoothies which gives your drink that creamy texture.
18. Cottage Cheese
Here’s why cottage cheese is special.
It contains a high portion of casein which is a slow-digesting dairy protein that’s necessary for muscle growth.
In addition, it comes with good bacteria that will help you absorb nutrients much better.
This will absolutely lead to growing your glutes bigger and stronger.
19. Chia Seeds
Don’t let its size fool you.
Chia seed is one of the most nutrient-dense foods nature has to offer. They’re super rich in Omega-3 and omega-6 six fatty acids, antioxidants and fiber.
They are the perfect addition to your shakes or when making your oatmeal.
Just one spoon of chia seeds has up to 4 grams of protein.
This is a must have if you want to develop the best glutes possible.
20. Plain Greek yogurt
For yogurt, you want to go for the true Greek yogurt as it is richer in protein than the regular ones.
It’s also perfect for your gut health which improves your ability to absorb nutrients from foods. Try your best not to splurge on those flavored yogurts as they’re packed with tons of sugar.
To sweeten you can add fresh fruits like berries and banana.
21. Pork Tenderloin
Okay, we’re not talking about bacon that has too much fat.
Pork tenderloin is a better option.
It’s relatively lean and still has a good amount of protein. Three ounces of pork tenderloin contains up to 22 grams of protein.
It’s pretty simple to grill as it won’t take a lot of know-how.
If you’re a pork lover this is a great option for you.
22. Hemp Seeds
If you are vegan this is a great option as its packed with healthy omega-3 and Omega 6 fatty acids.
The powdered version is perfect as you can add it to your smoothie or oatmeal mix.
On top of that it is highly digestive which makes it perfect for person’s who can’t digest whey protein.
This isn’t just a pretty flower.
It’s one of the best source of dietary fiber, fatty acids and protein.
You can get the powdered version and add a spoon to your oatmeal mix or smoothie.
This will give your protein shake an extra kick for muscle recovery and growth.
24. Almond butter
When it comes on to protein content almond butter has more than is counterpart peanut butter.
So, if you’re looking for a peanut butter alternative this is perfect for you.
You can add it as a spread on your toasted whole wheat bread.
If you’re tired of eating chicken breast then you can go for this option. Turkey is one of the leanest animal meat around and it’s packed with protein.
But there’s a catch.
When you’re buying turkey make sure that it pasts the following requirements:
- It’s low-sodium
- Extra lean
- Free of preservatives
If possible, try to get it directly from your local farm market as it will be less processed.