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13 Foods That Can Increase Your Butt


If are fond of taking only supplements to grow your butt, you’re unlikely going to get your desired result quickly. Other than targeted exercises, there are glute-growing foods that can increase your butt size and shape.

Combining exercise, food, and supplement is the most effective strategy for growing the butt. However, there are specific foods that grow the muscles, strengthen them, and aid recovery to increase the butt size.

Role of Nutrients In Muscle Growth

The muscles that make up the buttocks are known as the glute. So if you want to grow these muscles, add protein to your dietary plan. Proteins build and maintain the muscular mass of the body.

Carbs, healthy fats and antioxidants are useful for promoting the growth of the muscles. These nutrients fuel the cells of the body and reduce inflammation caused by exercise.

Below are the 13 foods that Can Increase Your Butt:


Examples of legumes: Lentils, peas, peanuts and beans.

These foods are very rich in protein. Proteins improve the size of the glute because it can maximize muscle synthesis.

Legumes are also very rich in magnesium, a micronutrient with produces and contracts muscles.

Protein shakes

Examples of Protein Shakes: Dark chocolate peppermint protein shake, best breakfast smoothie, chocolate banana protein smoothie and the various types of smoothies.

You can use protein shakes for breakfast or as a post-workout diet.

Although some people enjoy their smoothies without milk, it is advisable you add milk in order to promote muscle growth. Milk has a type of protein called whey protein, which aids muscle growth and recovery.


Tofu is gotten from condensed soy milk and it contains 3.5 raw ounces of proteins per 10 grams. In addition to this enormous amount of protein, Tofu is also packed with calcium, selenium, phosphorus and magnesium.

If you’re looking to increase the size of your butt, add tofu to your diet.

According to research, soy protein increased muscle volume in 59 people who took part in low physical activity than those who had casein.

Cottage cheese

Cottage cheese is high in protein. A cup typically contains 22 grams of protein alongside riboflavin, selenium, vitamin B12 and phosphorus.

It is also packed with casein, absorbing milk that improves muscle synthesis to increase the size of the glute.

Pumpkin seeds

Pumpkin seeds are also fully packed with proteins, healthy fats, fibre, magnesium, iron, phosphorus and manganese.

They are often used as a snack but they are also very good as a glute-growing diet.

The body utilizes magnesium for muscular metabolism and function, making it an important nutrient after exercise. You should add all foods rich in magnesium to your diet if you want to grow your butt.


The egg is among the most nutritious diets because it contains riboflavin, phosphorus, selenium and vitamin B12. Vitamin B12 basically produces energy for the body while providing high protein content.

Lucine is also found in eggs, an amino acid that stimulates and synthesizes the breakdown of protein for muscle enhancement.


Like an egg, quinoa is rich in protein and highly nutritious.

1/4 cup of quinoa typically contains 8 grams of protein if served dried. Asides from protein, quinoa is also rich in essential amino acid, which is solely gotten from diets.

During exercise, the body gets energy from carbs, which are also provided by quinoa. In fact, carbs or proteins help to reduce probably muscle damage during high-resistance exercise, thereby increasing the size of the butt.


Avocados are nutrient-packed diets. They are rich in protein, fibre, vitamin C, magnesium, and vitamin B6.

In addition, avocados are also fully packed with antioxidants including zeaxanthin, cryptoxanthin and lutein.

Antioxidants fight against free radicals, thereby reducing possible damage, inflammation and soreness caused by exercise.

Avocados are also rich in potassium, a nutrient that facilitates muscle growth and contraction.

Brown rice

Brown rice is highly nutritious and fully packed with a proportionate amount of carbs and protein. If you’re looking to boost your protein intake, you can grind this grain into powder.

The supplement for brown rice has been found to improve the composition of the body and boost performance during exercise.

Body muscles utilize branched-chain amino acids as a source of energy, you can find BCAAs in high quantities in brown rice.

BCAAs improve the size of the bum through the reduction of muscle loss.

Greek yoghurt

Greek yoghurt contains nutrients and it is beneficial to the overall health of the body. It is rich in vitamin B12,m riboflavin, phosphorus and calcium.

Greek yoghurt has about twice the amount of protein in regular yoghurt. Given its slow-and fast-digesting protein, it can increase the glute size.


A cup of milk contains close to 8 grams of protein.

It is good to add milk to smoothies or taken alone because it is an excellent snack recommended to be taken after exercise.

Like yoghurt, milk also contains slow-and fast-digesting protein that provides amino acids for the muscle, especially after exercising.

According to research, women who drank milk after partaking in resistance training experienced fat loss, strength and muscle gain. This includes muscle gain around the glute.


Salmon is another rich source of protein. A typical 4-ounce serving contains 22 grams of protein.

Aside from protein, salmon is also rich in omega-3 fatty acids which are beneficial to health. The omega-3 fatty acids can reduce inflammation and promote muscle growth and recovery.

44 adults who took omega-3s for up to six months experienced muscle growth and strength, according to research.

Flax seeds

Flax Seeds like salmon are also rich in omega-3 fatty acids but they contain high magnesium, phosphorus and Vitamin Bs.

In addition, flax seeds also contain a high amount of protein.

If you want to build muscles, you should increase your protein intake.


It is impossible to increase your bum size without hitting the gym or even taking supplements.

However, you can only get results quickly if you combine foods, supplements and targeted exercise.


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