Contrary to what many people believe, getting a bigger butt starts in the kitchen.
Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.
Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.
Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving (5).
Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.
Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth .
One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group .
The B vitamins in eggs can help your body produce energy from your diet (11).
Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet (10).
Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size.
Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams) (20).
What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.
In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance .
Brown rice is also high in branched-chain amino acids (BCAAs), which are broken down
directly into your muscles for a quick source of energy .
Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum.
In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it’s rich in vitamin C, potassium, vitamin B6, and magnesium (30).
Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthi.
Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time .
Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction and growth.
This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout .
One small, 12-week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss .
Another study noted 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 honey.
Written by Rachael Link July 15, 2019