The Best Foods That Will Make Your Butt Bigger
Having a bigger, rounder butt is a goal for many women. Aside from aesthetics, having strong glutes can also improve posture and athletic performance. While exercise is crucial, your diet also plays an important role in shaping your backside.
Certain foods contain nutrients that promote muscle growth and fat storage in the glutes. Eating these butt-boosting foods and avoiding foods that may decrease butt size can help increase the size and lift of your rear.
Why Do You Want a Bigger Butt?
There are a few reasons why you may be looking to increase the size of your butt:
- Improve appearance - Many women feel that having curvier, rounder buttocks gives them a more attractive, hourglass figure.
- Boost athletic performance - Strong glutes allow you to jump higher, sprint faster, and lift heavier weights.
- Reduce back pain - Strong glutes improve posture and take pressure off the lower back.
- Regain pre-pregnancy shape - Childbirth can change the shape of the buttocks. Building your glutes back up can help restore their former shape.
Exercises for a Rounder, Larger Butt
While your diet is key for increasing the size of your butt, exercise is also extremely important for building muscle mass and fat in your glutes. Some of the best butt-boosting exercises include:
- Squats
- Lunges
- Hip thrusts
- Deadlifts
- Donkey kicks
- Bridge pose
Aim to do glute-focused exercises at least 2-3 times per week, incorporating moves that target all the different muscles in your butt. Over time, combining diet and exercise will enlarge your buttocks.
Foods That Increase Butt Size
Focusing on nutritious foods that promote muscle growth and fat storage in the glutes can help make your butt bigger. Here are some of the top foods to eat:
Protein-Rich Foods
Consuming adequate protein is essential for increasing the size of your glutes. Protein provides amino acids that are the building blocks your body needs to build new muscle.
Some great high protein foods include:
- Chicken
- Turkey
- Beef
- Fish
- Eggs
- Milk
- Cheese
- Greek yogurt
- Tofu
- Legumes
- Protein powder
Aim for 0.5-0.75 grams of protein per pound of body weight daily to support muscle growth in the glutes and maximize the effects of your butt workouts.
Healthy Fats
In addition to protein, getting enough healthy fats in your diet helps grow your glutes. Fats play several important roles, including:
- Providing energy for your body and fuel for workouts
- Helping your body absorb fat-soluble vitamins A, D, E, and K
- Balancing hormones involved in muscle growth
- Contributing the building blocks for cell membranes and hormones
Choose unsaturated fats found in foods like:
- Avocados
- Nuts and seeds
- Nut butters
- Olive oil
- Coconut oil
- Fatty fish like salmon
Complex Carbohydrates
Complex carbs provide a steady supply of energy for your glutes. Unlike simple carbs, complex carbs are digested more slowly, keeping blood sugar balanced.
Enjoy complex carbohydrates such as:
- Whole grains like oats, quinoa, brown rice, and whole grain bread
- Starchy vegetables including sweet potatoes, squash, peas, and corn
- Beans and lentils
- Fruit
Calcium-Rich Foods
Getting enough calcium is crucial for building strong bones and muscles. Inadequate calcium intake can hinder muscle contractions and growth.
Some excellent sources of calcium include:
- Milk
- Yogurt
- Cheese
- Fortified non-dairy milks like almond milk
- Tofu
- Canned fish with bones like salmon and sardines
- Leafy greens
Foods High in Vitamin D
Vitamin D helps your body effectively use calcium for stronger glutes. Low vitamin D levels can reduce calcium absorption.
Foods that provide vitamin D include:
- Fatty fish like salmon and tuna
- Egg yolks
- Fortified dairy products
- Fortified plant milks
- Beef liver
- Mushrooms
Potassium-Rich Foods
Getting enough potassium helps muscles contract properly and rebuild after exercise. Good sources of potassium include:
- Bananas
- Avocados
- Leafy greens
- Sweet potatoes
- Yogurt and milk
- Beans, lentils, and legumes
- Prunes and apricots
Magnesium-Rich Foods
Magnesium assists in protein synthesis, muscle contraction and growth. Make sure to get enough magnesium by eating foods like:
- Dark leafy greens
- Nuts and seeds
- Fish like mackerel and salmon
- Avocados
- Bananas
- Beans and lentils
- Whole grains
Foods to Avoid for a Bigger Butt
While filling your diet with butt-boosting foods is important, you also want to limit foods that may hinder your progress.
Sugary Foods and Beverages
Eating too many simple sugars from sweets, baked goods, and sugary beverages can cause blood sugar spikes and crashes. This leads to unstable energy levels and increased fat storage around the midsection instead of the glutes.
Refined Carbohydrates
Refined grains like white bread, white pasta, and white rice digest quickly and may contribute to excess fat gain. Opt for whole grain options which provide longer lasting energy.
Too Much Caffeine
While caffeine provides a temporary energy boost, relying on too much can lead to adrenal fatigue. This can hamper muscle recovery from workouts. Limit caffeine to 1-2 moderate servings daily.
Excess Alcohol
Heavy alcohol consumption can interfere with muscle protein synthesis and hormone levels. If you drink, do so occasionally and in moderation.
Crash Diets
Severely restricting calories or eliminating entire food groups can cause muscle loss and slow your metabolism. Take a balanced, moderate approach to dieting for the best glute gains.
Sample Meal Plan for a Bigger Butt
Here is a sample one day meal plan incorporating the best foods for increasing the size of your butt:
Breakfast
- Overnight oats made with oats, chia seeds, yogurt, and fruit
- Scrambled eggs with spinach and avocado
- Protein smoothie with Greek yogurt, banana, peanut butter, and almond milk
Lunch
- Turkey burger on a whole wheat bun with lettuce, tomato, avocado
- Tuna salad made with canned tuna, Greek yogurt, celery, and diced apple
- Quinoa power bowl with quinoa, black beans, salsa, avocado
Dinner
- Chicken thighs with roasted sweet potatoes and Brussels sprouts
- Salmon baked with asparagus and brown rice
- Sirloin steak with baked potato and side salad
Snacks
- Cottage cheese with fruit
- Hummus with carrots and celery
- Hard boiled eggs
- Greek yogurt with granola and berries
- Protein shake
Other Tips for Getting a Bigger, Rounder Butt
Aside from your diet, there are some other factors that contribute to your ability to build your glutes:
- Stay hydrated - Drinking enough water keeps your muscles hydrated for growth and your joints healthy for exercise.
- Get enough sleep - Aim for 7-9 hours per night for muscle recovery and hormone balance.
- Reduce stress - High cortisol from chronic stress impacts muscle growth and fat distribution.
- Be patient - It takes time to increase the size of your glutes. Stay consistent with diet and exercise.
The Bottom Line
If you are looking to increase the size and lift of your butt, focus on eating a balanced diet full of protein, healthy fats, complex carbs, and muscle-building micronutrients. Do glute-focused exercises several times per week and stay patient through the process. Over time, you will start to notice your hard work paying off with a stronger, curvier backside.