Best Food for Growing Glutes

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Growing your glutes seems like a job for the gym. Pushing through all the squats and lunges may be the way to go, but your diet reinforces all your exercising. Food can enhance your booty and keep it that way.

Research shows that having a balanced diet full of protein, complex carbohydrates, and unsaturated fats can help you get those gains. The proper nutrients stimulate muscle recovery and growth.

Focusing on your leg day routine can show serious results in enhancing your tush. However, nourishing your glute muscles helps maintain a strengthened behind.

If you’re interested in improving your glutes, check these resources:
Unlock Your Glutes Program (this is awesome!)
Best squats for Glutes
Best exercise machine for Glutes
Best cardio machine for Glutes
Best exercises for Glutes and Hamstrings

Protein Shake

Premier Protein 30g Protein Shake, Chocolate, 11.5 Fl Oz, Pack of 12

After sweating through leg day, the best thing to nourish your muscles is a protein shake. Personal trainers recommend drinking one within a half-hour after your workout. The protein nourishes lost nutrients from your training.

The amount of protein depends on what you put in the shake. There are thousands of protein shake recipes on the internet. After my workouts, I like to mix natural peanut butter, whey protein powder, flaxseed, and a banana.

You can also consider some of the foods on this list as additions to your shake.


Anthony's Organic Flaxseed Meal, 2.5 lb, Gluten Free, Ground Ultra Fine Powder, Cold Milled, Keto Friendly

This food is an excellent plant-based source for lots of nutrients. It has protein, fiber, omega-3 fatty acids, and large amounts of specific vitamins and minerals.

Flaxseed has about 20.3 grams of protein per 100-gram serving. It is also chock full of fiber with about 24.5 grams per 100-gram serving. It is excellent for digestive health and for strengthening your behind muscles.

I like to put flaxseed in my protein shake, but you can also add it to yogurt, salad, and more. It has a mild taste, so you can put it on almost anything.

Greek Yogurt

Chobani Strawberry on the Bottom Non Fat Greek Yogurt, 5.3 Ounce -- 12 per case

Greek yogurt has loads of nutritional value, and it can be a sweet treat. Just make sure that you buy nonfat Greek yogurt to get better booty lifting results.

Nonfat Greek yogurt has protein, vitamin B12, and calcium, which have proven health benefits.

Beware: there can be high sugar content in certain Greek yogurt brands. Do not overlook the level of artificial sugar in your yogurt cup. It can outshine all the other healthy elements. However, natural sugar is a different story. Just pay attention to the nutrition label so you can tighten and lift your glutes with ease.

Nut Butter

BARNEY Almond Butter, Bare Smooth, No Sugar No Salt, Paleo, KETO, Non-GMO, Skin-Free, 16 Ounce

Nut butters are delicious ways to enhance your glute strengthening diet. From peanut, almond, to cashew, there are a variety of nut butters rich in nutrients.

This health food brings the following nutrients to the table: unsaturated fats, protein, fiber, vitamin E, and more.

Not only do nut butters provide glute strengthening nutrients, but so can nuts themselves. Just like their butter counterpart, they have beneficial unsaturated fats and lots of protein.


Double Certified Organic Chicken Breast Boneless/skinless (4.50-5 Lbs) - Glatt Kosher

Chicken does a great job of providing healthy protein to your diet. Plus, eating chicken can grow lean muscle, which is ideal for enhancing your tush.

Regarding the enlargement of your glutes, you should eat chicken breast. It has the leanest meat of the entire animal and creates better lean muscle mass.

Three ounces of chicken breast contribute about 26 grams of protein and about .983 mg of vitamin B6. Both amounts reach about 50% of the daily value, respectively.

Protein in chicken can give you the booty-lifting macro-nutrients you need. The vitamin B6 gives you aid in preventing heart disease and depression.


StarKist Wild Pink Salmon - Skinless, Boneless - 5 oz Can (Pack of 12)

For those who want to avoid meat, salmon is an excellent choice for protein. For every three ounces you eat, you gain about 17 grams of protein.

Not only can salmon lift and enlarge your glutes with its protein, but it also has lots of omega-3 fatty acids. These are essential for a healthy body.

Salmon helps you get swole in the gym. It also helps lower blood pressure, inflammation, and the risk of cancer.


Organic Quinoa, Vegan, Non-GMO Grain with Protein, Fiber, and Iron (1.5 lbs.)

Adding quinoa into your diet means bringing in a natural source of fiber and protein. There is a reason why many consider quinoa a superfood. It is a complete protein, meaning it has the nine essential amino acids that our bodies cannot make.

Quinoa is also rich in other vitamins like phosphorus, manganese, and magnesium.

Quinoa’s unique nutritional makeup fills you up fast. Eating it can make you feel fuller for longer. So, you can get the proper nutrition your body needs with fewer calories.


Eggs have so much nutritional value within them. It is almost essential that you add them to your diet.

This food is packed with vitamins, protein, and the cholesterol that your body needs. Like quinoa, many people consider eggs as a superfood. There is just so much that they offer.

The next time you make scrambled eggs or cook up an omelet, you can reduce your risk of heart disease.

Sweet Potatoes

Potato Sweet Jewel Conventional, 1 Each

Protein is key to enhancing your glute size. However, complex carbs give you the energy to go to the gym and get to work.

Sweet potatoes are full of complex carbs. Many trainers recommend this food for when you are focusing on your glutes and butt.

Along with carbs, sweet potatoes have vitamins A, C, and B6, fiber, and potassium. So, it is a sweet source for booty-building energy.

Brown Rice

Dynasty Jasmine Brown Rice, 5-Pound

Brown rice is also an excellent source of energy. It has tons of carbohydrates that get you ready for leg day. Plus, it adds protein and fiber to your diet. I like to mix rice with my sweet potato and quinoa for a protein powerhouse meal.

People tend to stay away from this whole grain because it is high in calories. If you stay motivated with your workout goals, calories should not be an issue.

Studies show that brown rice can also lower cholesterol, maintain blood sugar levels, and keep your fuller for longer.


Avocado Hass Bag Conventional, 4 Count

This popular hipster food is fantastic for glute enhancement and your health in general. It is rich in vitamins, potassium, fiber, and more. Additionally, it can prevent the risk of cancer and improve heart health.

So, whether you love it or hate it, avocado can boost your booty building goals.

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