Are you tired of scrolling through countless posts of girls with perfect butts telling you that squatting alone can make your butt bigger? What if we told you that you could eat your way to a perky behind?
Forget going under the knife or spending a fortune to get that juicy peach you've always wanted. Because the secret to achieving it isn’t just in the gym—it’s on your plate. By making a few simple dietary tweaks, you can fuel your body for growth and sculpt the shape you’ve been dreaming of.
You can also pair these foods with resistance training and DMoose Booty Bands to activate and strengthen your glutes for even better results!
Let’s dive into the top 10 booty-building foods that will help you get thick, naturally!
How Can Food Help You Get Thick?
Have you ever wondered how certain foods can help you achieve a fuller, more sculpted bottom? It might seem puzzling if you only think of your backside in terms of fat. But don’t forget that your glutes are made up of muscles too: the gluteus maximus, medius, and minimus.
These muscles lie beneath a layer of fat and can be strengthened with the right nutrition. If you’re aiming for a rounder, more defined posterior, focus on foods that support muscle recovery, growth, and healthy fat distribution. With the right diet and consistency, your dream curves are within reach!
Related Article: Get Bigger Glutes: Extreme Butt Builder Workout
10 Foods That Make Your Butt Bigger
These 10 nutrient-packed foods promote muscle growth and healthy fat distribution, helping you build a fuller, more sculpted backside. Adding them to your diet can enhance glute development and improve overall body composition for lasting results.
1. Nuts
Nuts are an excellent source of healthy fats, making them a great addition to your diet. They also provide fiber and essential minerals like calcium, iron, magnesium, and phosphorus. Additionally, they contain significant amounts of plant-based protein, which supports glute growth.
Varieties such as pistachios, walnuts, almonds, cashews, pecans, macadamia nuts, peanuts, and hazelnuts are all excellent choices for building a lean, toned physique.
2. Whey Protein
Fitness enthusiasts often keep a large container of protein powder in their pantry, as it is a great source of protein when combined with exercise.
Whey protein, in particular, enhances muscle protein synthesis and supports the development of lean muscle mass, both of which can significantly contribute to glute growth.
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3. Eggs
Eggs are a staple among bodybuilders due to their nutrient-dense profile. Each egg provides approximately 7 grams of protein, 5 grams of fat, and 1.6 grams of saturated fat, along with essential vitamins, minerals, lutein, zeaxanthin, iron, and carotenoids.
A 2017 study found that consuming around 18 grams of protein from eggs (whole or whites) post-workout can support muscle growth. Moreover, whole eggs are more effective for muscle-building than egg whites alone, making them a valuable addition to any muscle-gaining diet.
4. Legumes
Legumes are an excellent addition to your diet for enhancing glute growth. Common legumes include mung beans, chickpeas, peas, lentils, kidney beans, lima beans, and soybeans—all rich in protein and healthy carbohydrates.
Furthermore, they provide essential minerals like magnesium, potassium, calcium, and iron. Their high protein content supports muscle growth and strength, especially when paired with resistance or weight training.
5. Brown Rice
Athletes may prefer white rice over brown rice due to their higher energy demands compared to the average gym-goer. Brown rice, however, is also an excellent source of protein, which supports glute muscle growth, but it may be more suitable for those with moderate energy needs.
Additionally, brown rice contains branched-chain amino acids ((BCAAs)), which help reduce muscle damage and fatigue while promoting muscle recovery.
6. Spinach
Dark leafy greens like spinach are low in calories yet rich in essential minerals, making them a true superfood. This vegetable provides protein, calcium, key vitamins such as A and K, iron, magnesium, phosphorus, potassium, fiber, and folate.
Additionally, spinach contains ecdysterone, a naturally occurring steroid known to enhance muscle growth and physical performance. Increasing your spinach intake may contribute to stronger glute muscles.
You can easily add spinach to your diet through sandwiches, salads, omelets, and smoothies.
7. Chicken Breast
Skinless, boneless chicken breast is an excellent choice for building glute muscles due to its high protein content. A 100g serving contains 133 calories, 3g of fat, and 27g of protein, with no fiber or carbs.
Additionally, chicken breast provides key vitamins and minerals such as selenium, phosphorus, vitamin B6, and niacin, which support muscle growth and recovery.
8. Salmon
Salmon is an excellent choice for maintaining weight, shedding pounds, or bulking up. It is packed with high-quality protein and healthy fats while being free of carbohydrates, sugar, and fiber.
Additionally, salmon is rich in Omega-3 fatty acids, which play a crucial role in muscle growth and strength. These fatty acids help preserve muscle mass, making salmon a great option for building glutes even during workout breaks.
9. Pumpkin Seeds
Pumpkin seeds are a fantastic addition to your diet for achieving a toned derriere. They are rich in antioxidants like vitamin E and carotenoids, which provide anti-inflammatory benefits and support immune health.
What makes them particularly beneficial for glute development is their high magnesium content, which plays a key role in metabolism and muscle function, especially post-workout. This makes pumpkin seeds one of the top foods for enhancing the shape and strength of your butt.
10. Flaxseeds
Flaxseeds are gaining popularity as a superfood, offering numerous benefits, including supporting booty growth. Rich in omega-3 fatty acids, flaxseeds play a vital role in maintaining overall health.
Additionally, they help lower cholesterol, reduce inflammation, and are packed with protein. Consuming flaxseed protein not only promotes muscle growth and a fuller butt but also strengthens immunity, may help prevent tumor formation, and provides pain relief.
Diet Plan for Bigger and Rounder Buttocks
Let’s be honest, we all want a little extra junk in the trunk. But if you’re struggling to get there, don’t stress! Start by ditching those junk foods that aren’t doing your rear any favors and swap them for healthier options.
Then, get creative with your meals and incorporate these powerhouse foods to help you achieve your dream curves. It’s not rocket science. It’s just smart, delicious eating! Get ready to fuel up with tasty bites that keep those gains coming.
We’ve put together a one-day meal plan to keep you satisfied and energized. Just remember to stay on track with your recommended daily calorie intake because nobody wants to sabotage their progress.
If you're ever unsure, consult a dietitian or use a fitness app to ensure you're properly fueling your body. Adjust these meal options to fit your needs, and enjoy some delicious fuel for your fire!
Breakfast
For the pancakes - 2 scoops of protein powder, one banana, and one egg in a blender until it forms a smooth batter. Add a bit of water to reach your desired consistency.
Carbs: 25.82 g, Protein: 63.7g, Fats: 9.87g
Snack
Mix one serving of whey protein powder with water for a quick post workout protein shake.
Carbs: 8.6g, Protein: 30.2g, Fat: 5g
Lunch
Roast chicken and vegetables in the oven for a nutrient-packed meal. Good vegetable choices include carrots, broccoli, sweet potatoes, and onions.
Snack
Combine 110 g of Greek yogurt and one tablespoon of almond butter in a bowl. Stir until well blended. For added sweetness, drizzle with honey if desired.
Carbs: 4.5g, Protein: 3.6g, Fat: 11g
Dinner
For the salmon - In a bowl, mix three tablespoons of olive oil, two tablespoons of lemon juice, one tablespoon of chopped parsley, two teaspoons of minced garlic, one teaspoon of dried oregano, one teaspoon of salt, and freshly ground black pepper to taste. Place 500 grams of skinless salmon fillets in the marinade and let sit.
For the salad - In a large bowl, combine four cups of Romaine lettuce, one large cucumber, two tomatoes, one sliced red onion, one avocado, ½ cup of crumbled feta cheese, and ⅓ cup of pitted black olives.
Takeaway
When it comes to foods that help build muscle and enhance your physique, it's essential to focus on high-protein meals. Eating protein-rich foods like eggs, fish, chicken, and lean beef can support muscle maintenance and growth, especially when combined with resistance training.
However, it's crucial to be mindful of your protein intake, as excessive consumption can lead to issues such as indigestion, dehydration, exhaustion, nausea, diarrhea, and even weight gain.
If you're unsure how much protein to incorporate into your diet, it's best to consult a doctor or dietitian to ensure you're eating the right foods to support your fitness goals.
Reading List
Article Sources
- Van Vliet S, et al. (2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American Journal of Clinical Nutrition, 106(6), pp. 1401-12. DOI: https://doi.org/10.3945/ajcn.117.159855.
