8 Foods That Go Straight to Your Bum

8 Foods That Go Straight to Your Bum

Heavy squats and lots of lifting will only get you so far when it comes to increasing your butt size – you also need to be eating the right foods.

In order to increase the size and power of your glute muscles, you’ll need a protein-rich diet that includes foods such as salmon, eggs, quinoa, and brown rice. These foods are an excellent source of protein, which is essential for building muscle and size.

Here, we’ll look at various types of food that will supplement your glute workouts and help build larger buttock muscles.

1. Salmon

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First and foremost, salmon is an outstanding source of protein. In a single serving (roughly 4 ounces), you’ll find 22 grams of protein, as well as plenty of healthy fatty acids like omega-3. 

Besides its protein content, salmon is a rich source of nutrients like omega-3, which can help reduce inflammation and promote muscle growth. Salmon is also a complete protein, meaning it contains all the essential amino acids that your body can’t produce itself.

Eating salmon once or twice a week can help build lean muscle mass in your glutes, provided you are also performing regular butt workouts.

2. Eggs

Another source of healthy protein is eggs, which are also incredibly easy to include in your diet. A medium egg contains roughly 6 grams of protein, but it’s the added extras it includes that make it one of the most effective booty-building foods.

Aside from their supply of protein, eggs also provide vitamin B12, which helps your body produce energy from your diet. When trying to increase your body weight and muscle mass, you need ample amounts of energy to fuel your physical activity.

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3. Spinach

There’s a reason Popeye ate so much spinach – it’s great for helping build muscle. While it may not have particularly high protein levels, spinach includes vitamins and minerals that are essential when it comes to maximizing your exercise plan and muscle protein breakdown.

Spinach packs a lot of iron but also a lot of anti-inflammatory minerals. These help the human body perform at a higher level and increase endurance levels, meaning you can train even more toward building muscle mass in your glutes.

This green also contains many monounsaturated fats, which will help grow the size of your bum without raising your cholesterol and helping you maintain a healthy weight.

4. Quinoa

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This is one of the best sources of plant-based protein you can find, with a huge 8 grams of protein per 45g serving. Not only this, but it also includes all of the essential amino acids found in meat and fish.

Quinoa is also packed with complex carbs, which are an essential source of energy for your body and these complex carbohydrates are used to get the most out of your exercise plan, in particular strength training exercises.

So, quinoa is one of the best booty-enhancing foods not just for the protein it provides, but also for the energy it gives your body to use in workouts.

5. Chicken Breast

With 24 grams of protein in a 3-ounce serving, chicken breast is one of the best foods you can eat for muscle synthesis and growth. Chicken breast in particular is also a lean protein and contains much less cholesterol than red meat, for example.

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Like eggs, it also includes important B vitamins that supply your body with energy, so you can get the most out of every workout session.

Plus, chicken breast can be cooked and included in your diet in a wide variety of ways.

6. Brown Rice

Foods rich in protein are essential for muscle growth, and brown rice ticks this box as well as includes plenty of complex carbs to fuel your body with energy, making it a nutritional powerhouse.

Brown rice contains roughly 4 grams of protein per cooked cup but is also jam-packed with branched-chain amino acids, which get broken down directly into your muscles for a quick supply of energy. Having some brown rice before a butt workout session could massively help your gains.

7. Pumpkin Seeds

While they’re not going to be the centerpiece of a meal, pumpkin seeds make a tasty and nutritious addition to dishes and serve as a good snack. They offer 8.5 grams of protein per every one ounce, as well as lots of healthy fats, fiber, manganese, iron.

These seeds are also rich in magnesium, which your body uses for both your metabolism and general muscle function. 

8. Greek Yogurt

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Regular yogurt, especially when flavored, can be a tasty snack or staple of your breakfast, but Greek yogurt provides your body with so much more. First off, a cup of Greek yogurt provides a whopping 24 grams of protein and includes both slow and fast-digesting protein.

It also contains high levels of calcium, vitamin B12, phosphorus, all of which help your body perform at its best, which will only enhance your booty-building efforts.

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If you’re looking to build your butt muscles, then you need to focus on your diet as well as your training. Heavy lifting will, of course, build muscle but you also need to be consuming enough calories and eating food that is high in protein.

The examples listed above provide not only high levels of protein but also other important minerals that help your body perform as well as possible in the gym. 

Frequently Asked Questions

Can I build a bigger bum just by eating food?

If you are constantly in a calorie surplus – consuming more calories than you burn each day – then you will gain weight, however, without exercise, this is going to mainly be in the form of body fat. Plus, this fat will not just go to one place, it will be spread across your whole body.

In order to specifically build your bum, you should consume the right foods but also regularly train your glute muscles, ideally with some form of resistance.

George Gigney

George is a Level 3 Personal Trainer and qualified Behavior Change Specialist. He has been training clients for several years and writing for over a decade, focusing on sport, wellbeing, and fitness.

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