Foods that help your butt grow are high in protein, such as salmon, eggs, and legumes.
Bigger and stronger booties are useful for many things: climbing stairs, lifting heavy loads, more comfortable seats. Some people try to get a bigger gluteal area just for aesthetic reasons.
Contrary to popular belief, getting a bigger butt starts in the kitchen.
Combining regular exercise with a healthy diet full of gluten-promoting foods is one of the most effective strategies to help maximize results.
Certain foods can boost muscle growth, strength, and recovery to help you achieve the results of your dreams.
Here are 19 foods to help you gain more.
Protein and muscle growth
If you want to get a bigger butt, the first step is to make a few changes to your diet.
You should focus on growing your glutes, which are your glutes.
Dietary protein, in particular, is important for building and maintaining muscle mass, especially after exercise ( 1Trusted Source ).
Other nutrients like carbohydrates, healthy fats, and antioxidants help fuel your cells, reduce exercise-induced inflammation, and promote muscle growth by improving recovery ( 2 , 3 , 4Trusted Source ).
Combining these nutritious foods with regular exercise will help you maximize your results.
- Salmon
Salmon is an excellent source of protein, with 20 grams per 4-ounce (100-gram) serving ( 5Trusted Source ).
Fatty fish like salmon are rich in omega-3 fatty acids, which have many health benefits.
Some studies show that omega-3 fats reduce inflammation, which speeds muscle recovery and growth ( 6Trusted Source ).
A study of 44 older adults found that taking omega-3 for 6 months helped reduce muscle loss compared to a control group. Omega-3 fatty acids can help increase muscle mass ( 7Trusted Source ).
- Flax seeds
Flaxseeds are not only rich in monounsaturated omega-3 fatty acids, but also contain high amounts of magnesium, phosphorus, and B vitamins ( 8Trusted Source ).
Furthermore, including flax seeds in your diet is a good way to increase your protein intake.
In fact, just 2 tablespoons (21 grams) of flaxseeds contain about 4 grams of plant protein ( 8Trusted Source ).
Increasing your protein intake is essential for building big back muscles ( 1Trusted Source ).
- Eggs
Eggs are nutritious, providing high levels of selenium, vitamin B12, riboflavin, and phosphorus ( 9Trusted Source ).
The B vitamins in eggs help your body make energy from your diet ( 10Trusted Source ).
Each medium-sized egg provides 6 grams of protein, making it a great addition to a high-protein diet ( 11Trusted Source ).
In addition, leucine, an amino acid in eggs, stimulates muscle synthesis and reduces muscle protein breakdown. It May Help Make Your Butt Big ( 12Trusted Source ).
- Quinoa
Quinoa is a nutrient-dense seed that contains 8 grams of protein per 1 cup when cooked ( 13Trusted Source ).
It also contains nine essential amino acids, which your body cannot make on its own, so it must be obtained from food (14).
In addition, it contains a large amount of complex carbohydrates, which give you extra energy to fuel your workout.
Consuming carbohydrates alone or with protein during resistance training can reduce muscle damage and increase glycogen storage to support endurance and energy levels ( 15Trusted Source ).
Adding exercises that work the glutes and hamstrings to your routine will make your back look better.
- Legumes
Legumes are a family of plants that include beans, lentils, peas, and peanuts ( 16Trusted Source ).
They are generally high in protein, which maximizes muscle synthesis and increases butt growth.
For example, 1 cup (164 grams) of cooked chickpeas contains almost 15 grams of protein, while 1 cup (198 grams) of cooked lentils contains almost 18 grams (17, 18Trusted Source).
Legumes are a good source of micronutrients, including magnesium, which is involved in energy production and muscle contraction ( 16Trusted Source , 19Trusted Source ).
- Brown rice
Brown rice provides the perfect balance of complex carbohydrates and protein, with 5 grams of protein per cooked cup (202 grams).
In addition, protein powder made from this grain is a good choice for those who need protein supplements.
In an 8-week study in 24 subjects, daily rice protein supplementation after resistance exercise improved body composition,
otein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).
Another study found that individuals who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink (26Trusted Source).
- Protein shakes
Protein shakes are a great choice for a healthy post-workout snack.
Whey protein, a type of protein found in milk, can also promote muscle growth and recovery after workouts (27Trusted Source, 28Trusted 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.
- Avocados
In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it is rich in vitamin C, potassium, vitamin B6, and magnesium (29Trusted Source).
Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (30Trusted Source).
Some research suggests that 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 (30Trusted Source, 31Trusted Source).
- Milk
Packing nearly 8 grams of protein into each cup (244 g), milk is an excellent snack after hitting the gym (32Trusted Source).
This beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (33Trusted Source).
Research shows that drinking milk after exercise can enhance post-exercise muscle protein synthesis and rehydration, restore depleted energy, and reduce muscle soreness (34Trusted Source).
One study found that males who drank high protein dairy milk during 6 weeks of resistance training increased lean mass, strength, and power compared to a placebo group (35Trusted Source).
Research has also found 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 heinie (36Trusted Source).
- 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. They provide 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. This makes it even more important to get enough magnesium-rich foods in your diet (38
