A bigger, strong booty is helpful for multiple things: Climbing stairs, squatting with heavy weights, and a more comfortable seat. Some individuals strive to adopt a larger gluteal region purely for aesthetic reasons, too.
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.
Here are 19 foods that can help you get a bigger booty.
If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.
You should focus on growing your glutes, which are the muscles that make up your buttocks.
In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1).
Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2, 3, 4).
Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.
Salmon is a great source of protein, packing 20 grams into a single 4-ounce (100-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 (6).
One study in 44 older adults found that taking omega-3s for 6 months helped in decreasing muscle loss, compared with a control group. Omega-3 fatty acids may help you maintain muscle mass gain (7).
2. Flaxseed
Flaxseed not only boasts a good amount of omega-3 fatty acids per serving, but it also contain high amounts of magnesium, phosphorus, and B vitamins (8).
Furthermore, adding flaxseed to your diet is a good way to boost your protein intake.
In fact, just 2 tablespoons (21 grams) of flaxseed provide around 4 grams of plant-based protein (8).
Increasing protein intake is essential to building muscle for a bigger behind (1).
3. Eggs
Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (9).
The B vitamins in eggs can help your body produce energy from your diet (10).
Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high protein diet (11).
Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown. This may be especially beneficial for enhancing your bum size (12).
4. Quinoa
Quinoa is a nutrient-rich seed that, when cooked, offers a whopping 8 grams of protein per 1 cup serving (13).
It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own (14).
Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.
During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15).
Adding exercises that work your glutes and hamstrings into your workout will likely translate to a better behind.
5. Legumes
Legumes are a family of plants that include beans, lentils, peas, and peanuts (16).
They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.
For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 15 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17, 18).
Legumes are also a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16, 19).
6. Brown rice
Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (202 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 of 24 people, taking a rice protein supplement daily after resistance training improved body composition and exercise performance (21).
Brown rice is also high in branched-chain amino acids (BCAAs). These are broken down directly into your muscles for a quick source of energy (22).
Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23, 24, 25).
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 (26).
7. 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 (27, 28).
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.
8. 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 (29).
Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (30).
Some research suggests that antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2).
Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction (30, 31).
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