Your buttocks are the largest muscle in the body – the gluteus maximus. Protein forms an essential part of our diets and is especially great for the muscles. It will help repair and encourage growth naturally.
If you want to eat something that has a high protein content then you can’t go wrong with chicken. Breast is best and preferably skinless. Chicken is low in cholesterol, which will keep your heart healthy too.
If meat isn’t on your menu, chickpeas are a great way for vegetarians to get protein into their butt-building diet. They are also rich in fiber and full of vitamins and minerals.
Chickpeas per cup (164g) contain:
- 269 calories
- Protein 29% DV
- Carbs 15% DV
- Fiber 50% DV
3# Lean Beef
Red meat often gets a bad rap, however in moderation it can increase the size of your buttocks.
Lean beef is a top way to build muscle. It’s full of protein and a wide range of vitamins and minerals, especially iron which paves the way for growth of your glutes.
You need fuel in your body to help you with those workouts, and low GI carbs will give you the boost without the crash. Think complex carbs for a simple an effective way to increase your booty.
It’s safe to say eating quinoa will help to increase your booty size.
It’s a superfood, and although it’s a whole grain it’s also a great source of complete protein. This combination will fast-forward your glute growth and help with recovery after workouts.
Quinoa per cup (185g) contains:
- 222 calories
- Protein 16% DV
- Carbs 13% DV
- Fiber 21% DV
I’m a firm believer that breakfast is the most important meal of the day. Take it from me, your butt will thank you for including oatmeal in your diet. It’s low GI which will release energy at a steady pace, keeping you and your butt fuelled and growth on target.
Oatmeal per cup (81g) contains:
- 307 calories
- Protein 21% DV
- Carbs 19% DV
- Fiber 33% DV
6# Sweet Potato
Yes, it’s a veggie but it’s also a decent form of buttock-boosting carbs.
Sweet potatoes are also a generous source of fiber which will help to keep satiety levels high and prevent you from making wrong food choices through hunger.
Switching from regular potatoes to the sweet variety will help increase a healthy mass on your booty. It’s also particularly effective if combined with exercise.
A baked sweet potato per cup (200g) contains:
- 180 calories
- Carbs 14% DV
- Fiber 26% DV
- Protein 8% DV
To keep your diet balanced and healthy, include some dairy in your plan.
7# Low Fat Cottage Cheese
Cottage cheese is a personal favorite of mine. It’s a great snack and gives you lots of nutrition and protein to fuel your butt. However, it is high in salt content so eat it in moderation.
Low fat cottage cheese per cup (226g) contains:
- 163 calories
- Protein 56% DV
- Carbs 2% DV
8# Greek Yogurt
If gaining size is your goal, then try adding Greek yoghurt into your meal plans. Not only does it taste great it, but it also has a high protein content and is a rich source of calcium. To make sure you don’t incur additional weight gain in unwanted areas, go for the low or non-fat varieties.
Non-fat Greek yogurt per 100 grams contains:
- 58 calories
- Protein 58% DV
- Calcium 12% DV
Hard-boiled, scrambled, poached – eggs have got to be a booty’s best friend. Crammed full of vitamins and minerals, they are one of the most nutrition-dense superfoods around.
Eggs are also high in quality protein and healthy fats, which is why they make such a good partner for buttock boosting.
One word of warning, they are high in cholesterol and that’s no yolk, so go steady.
A large hard-boiled egg (50g) contains:
- 77 calories
- Protein 13%
- Fats 8%
- Cholesterol 71%