What Foods to Eat For Maximum Butt Growth
Ok first off I need to make one thing painfully clear. There is no food alone that you can eat to make your butt bigger!
However, there are ways that foods can be eaten to increase the growth rate of your buttocks when incorporated with strength training.
We strongly advocate exercise (among other ways) as the best natural and effective way of truly increasing the size of your booty.
Basically through exercise, there are two ways in which the buttocks grows.
- The Resistance Phase: (the actual workout you do, and the continual stimulus applied to create more and more growth)
- The Recovery Phase: (what you do after the workout to ensure proper growth occurs) For the sake of this chapter we need to only discuss the recovery phase, as that is where the foods you eat truly matter for getting a bigger butt.
What Foods To Eat To Get A Bigger Butt
So after you’ve done some of our super booty blasting exercises (mentioned later in this course), your buttocks is now in a position to grow. There will be tiny microscopic tears in the gluteal and surrounding muscles (aka your butt).
At this point, your buttocks is in the repair cycle. It desperately wants the right amount of calories, the right type of healthy foods, and the right healthy mixture of carbs/fat/proteins to ensure the most growth possible.
You really don’t want to work your butt off with exercises and then skip out on eating properly. As you will be missing out on growth that you could have easily made by eating more efficiently.
Now if you are already counting calories you’ll probably have a decent deal of know-how in this regard. For the people that are not, the good news is that you can still make great booty building progress without needing to really know much besides some basic information on macro nutrients.
I am assuming most people here are currently eating at a rate where they are not gaining or losing any weight, but simply maintaining their current weight.
If this is true then all you really need to do is swap out some less effective foods that you are currently eating, for some of the better foods I will recommend below. You will actually be able to eat a little more, in the range of 100-500 calories additional, due to the fact that your workouts will be burning calories.
For people that want to gain more weight you can eat even more. For people who want to sculpt up their butt and lose weight at the same time, you will want to eat a little less. Its pretty simple really.
Don’t worry about this too much, at least in the beginning. Your body will let you know when its hungry, just be sure to fuel it with the right type of foods.
Big Booty Foods by Macro-Nutrient Sources
Protein:
Protein is what typically every woman here will need to eat more of to help make your butt bigger. There is a common misconception that eating more protein or drinking protein shakes is only for bodybuilders. This could not be further from the truth. Every person on this planet requires protein rich foods for optimal health. In fact most people who aren’t working out or trying to grow would still benefit from increasing their protein consumption.
If you are exercising and trying to grow your bum, the amount of protein you require will increase, as protein lays down the building blocks for growth.
I recommend you try and get a protein source in every meal you eat. Around 15-30g of protein per meal. I also recommend you get yourself a good protein shake to drink after your workouts and possibly in a meal or two.
To support muscle growth effectively, include these healthy protein sources in your diet:
- Lean Meats: Skinless chicken, turkey, lean cuts of beef, and pork provide high-quality protein with essential amino acids.
- Fish: Salmon, tuna, cod, and other fatty fish offer protein and omega-3 fatty acids for muscle repair and inflammation reduction.
- Eggs: A complete protein source rich in nutrients, including vitamins and minerals.
- Greek Yogurt: Packed with protein and probiotics for muscle recovery and gut health.
- Cottage Cheese: Slow-digesting protein with casein, beneficial for overnight muscle repair.
- Tofu and Tempeh: Plant-based protein options that are versatile and nutrient-dense.
- Legumes: Lentils, chickpeas, black beans, and other legumes provide a good balance of protein and fiber.
- Quinoa: A plant-based complete protein with a range of essential amino acids.
- Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds contribute protein, healthy fats, and nutrients.
- Lean Dairy: Low-fat milk and cheese offer protein and calcium for muscle and bone health.
- Whey Protein: A convenient and rapidly absorbed protein supplement, ideal for post-workout recovery.
- Soy Products: Edamame, soy milk, and other soy-based foods offer plant-based protein.
- Seitan: A high-protein, wheat-derived meat substitute popular in vegetarian diets.
- Chicken or Turkey Sausage: A lean, flavorful protein option for variety in your meals.
- Plant-Based Protein Powder: Derived from sources like pea, rice, or hemp, these supplements offer a protein boost.
Carbohydrates:
Healthy carbs are essential for developing a fuller butt as they provide the necessary energy to fuel intense workouts and support muscle growth. Carbohydrates replenish glycogen stores, enhancing workout performance and recovery. They also stimulate insulin, which aids in transporting amino acids to muscles, promoting muscle repair and growth. Opting for nutritional sources of carbs supports overall health, enabling consistent training efforts that are vital for achieving a shapely and well-developed butt.
Here’s a list of nutrient-rich carbohydrates that can fuel your workouts and support muscle development:
- Oats: A complex carb source that provides sustained energy and contains fiber for digestion.
- Sweet Potatoes: Packed with vitamins, minerals, and complex carbs that support muscle recovery.
- Brown Rice: Rich in carbs and fiber, brown rice aids in maintaining steady energy levels.
- Quinoa: High in protein and complex carbs, quinoa supports muscle repair and growth.
- Whole Wheat Pasta: Offers a blend of carbs and fiber, ideal for sustained energy during workouts.
- Beans and Lentils: Protein-rich legumes provide a combination of carbs and essential amino acids.
- Bananas: A quick and easily digestible source of carbs, along with potassium to prevent cramps.
- Berries: Low-sugar fruits like blueberries and strawberries provide antioxidants and carbs.
- Whole Grain Bread: Provides complex carbs and fiber for lasting energy and satiety.
- Greek Yogurt: Contains carbs and protein, ideal for muscle recovery and growth.
- Muesli: A mix of oats, nuts, seeds, and dried fruits offers a balanced carb profile.
- Barley: High in fiber and nutrients, barley supports sustained energy levels.
- Corn: A starchy veggie with carbs and fiber, aiding digestion and energy supply.
- Millet: A gluten-free grain that offers complex carbs and essential minerals.
- Whole Grain Cereals: Opt for low-sugar, high-fiber options for a carb-rich breakfast.
Fat:
Contrary to some old stereotypical bad beliefs that are still lingering on — fat does not make you fat. Excess calories and bad foods make you fat, and more prone to getting fat. are essential, and can help to actually lose weight or achieve better body composition.
Such healthy fat sources include:
- Avocado: Packed with monounsaturated fats, vitamins, and minerals, avocados promote muscle recovery and provide sustained energy.
- Olive Oil: Rich in heart-healthy monounsaturated fats, olive oil can reduce inflammation and aid nutrient absorption.
- Salmon: Fatty fish like salmon provide omega-3 fatty acids, which support muscle repair, reduce inflammation, and enhance overall health.
- Nuts: Almonds, walnuts, and pistachios offer a blend of healthy fats, protein, and vitamins for muscle growth and recovery.
- Seeds: Flaxseeds, chia seeds, and sunflower seeds provide omega-3s, fiber, and essential nutrients.
- Coconut: Coconut oil and coconut products contain medium-chain triglycerides (MCTs), which are readily converted into energy.
- Nut Butters: Natural peanut, almond, and cashew butters offer healthy fats and protein for muscle support.
- Chia Seeds: Rich in omega-3s and fiber, chia seeds aid digestion and promote muscle repair.
- Fatty Fruits: Olives and durian are sources of healthy fats, while durian also contains carbohydrates for energy.
- Fatty Meats: Lean cuts of beef and pork can provide essential fats along with protein for muscle growth.
- Dark Chocolate: In moderation, dark chocolate with a high cocoa content offers antioxidants and healthy fats.
- Full-Fat Dairy: Greek yogurt, cheese, and whole milk contain healthy fats and protein for muscle recovery.
- Eggs: Including the yolk provides a source of healthy fats along with high-quality protein.
- Flaxseed Oil: Contains omega-3 fatty acids, making it a good option for adding healthy fats to your meals.
- Soy: Soy products like tofu and tempeh offer plant-based protein and beneficial fats.
Vegetables:
Vegetables contain tons of anti-oxidants, nutrients and other goodies that are essential for a growing booty. You can typically eat as much of these as you want without fear.
Here’s a list of vegetables to consider:
- Broccoli: Packed with fiber, vitamins, and minerals, broccoli supports digestion and provides essential nutrients
- Spinach: High in iron, magnesium, and antioxidants, spinach aids in muscle function and recovery.
- Kale: A nutrient powerhouse, kale offers vitamins, minerals, and antioxidants for overall well-being.
- Sweet Potatoes: Rich in complex carbs, vitamins, and fiber, sweet potatoes provide sustained energy and support muscle recovery.
- Bell Peppers: Colorful bell peppers contain vitamin C and antioxidants, assisting in collagen production and reducing muscle soreness.
- Brussels Sprouts: High in fiber and vitamins, Brussels sprouts contribute to digestion and immune health.
- Cauliflower: A versatile vegetable, cauliflower provides fiber, vitamins, and anti-inflammatory properties.
- Carrots: Carrots are a good source of vitamin A and antioxidants, promoting healthy vision and immune function.
- Zucchini: Low in calories and high in water content, zucchini adds volume to meals and supports hydration.
- Asparagus: A source of vitamins A and K, asparagus aids in nutrient absorption and bone health.
- Green Beans: Rich in fiber and vitamins, green beans contribute to digestion and overall health.
- Tomatoes: Packed with antioxidants like lycopene, tomatoes support heart health and provide essential nutrients.
- Cucumber: Hydrating and low in calories, cucumbers are a refreshing addition to your diet.
- Mushrooms: Offer B-vitamins, selenium, and immune-boosting properties, mushrooms provide versatile flavor and nutrients.
- Onions: Contain antioxidants and sulfur compounds that support detoxification and immune function.
- Garlic: With potential anti-inflammatory and immune-boosting effects, garlic adds flavor and health benefits to meals.
- Peas: Rich in protein and fiber, peas provide sustained energy and contribute to muscle recovery.
- Eggplant: Low in calories and a source of fiber, eggplant is a great addition to balanced meals.