Eating for Booty Gains: What Foods Make Your Butt Bigger

Lexi Lutz
Reading Time: 13 minutes
Table of Contents

Ever pondered on which snacks can pump up your booty? Sounds a tad out there, huh? Yet, consider this – with today’s vibe of loving every inch of yourself and smashing those gym targets, who wouldn’t fancy chiseling out a fab physique through clever eating?

This isn’t just about vanity. It’s about feeling strong and confident from within.

In our journey together, we’ll be uncovering the nutritional secrets hidden in everyday foods that can give you that shapely butt. We’re talking protein-packed eggs, lean chicken breast, and complex carbs like brown rice and sweet potatoes…

Do you see where this is going? Oh yes! You’re on your way to becoming a culinary architect for your own booty gains!

I’m really excited to share these tips with you. I’m certain these pointers will have a major effect on you, similar to how they’ve affected me as a vegan bodybuilder.

Foods that Make Your Butt Bigger

Ever heard the saying, “You are what you eat?” Well, it’s true. Eating habits are instrumental in determining our physique. If you’re on a quest for bigger glutes, then let’s get down to business with some serious food talk.

Role of Protein-Rich Foods in Butt Growth

Eating protein-rich foods is like hiring an all-star team for butt growth. Think of proteins as the building blocks helping your body build muscle and repair itself after workouts. That includes those squat sessions targeting your buttocks.

A star player in this lineup is eggs—nature’s perfect protein source packed with essential amino acids that aid muscle repair post-workout. Research shows consuming eggs can contribute to larger glutes due to their high-quality protein content.

Next up are chicken breasts – lean but full of protein. Not just any kind, either: these guys bring along plenty of essential amino acids, too, making them excellent allies when aiming for booty gains.

Another heavy hitter on our protein list? Salmon. This fish packs more than just delicious flavor—it comes loaded with healthy fats (Omega-3 fatty acids) and vital nutrients that support muscle contraction and overall health benefits.

Carbohydrates for a Shapely Butt

Beyond proteins, carbohydrates come into play as well—they provide the energy needed by muscles during intense workouts. And not just any carbohydrates—we’re talking about complex ones found primarily in brown rice and sweet potatoes, among others.

Sweet potatoes might seem humble but they’re superheroes undercover. Packed with slow-digesting carbs, they provide a sustained energy release that aids in muscle-building processes and helps keep those squats going.

Brown rice is also a great option to consider, boasting lots of complex carbohydrates and low-fat content. It’s like the trusty sidekick to sweet potatoes: offering plenty of complex carbs while being low in fat. This makes it an ideal choice for anyone looking to build up their butt without gaining unwanted belly fat.

Importance of Nutrition for Building Bigger Glutes

Your butt, or glute muscles, aren’t just there to look good in jeans. They play a vital role in your overall strength and stability. To build them up effectively, you need more than squats and lunges – you need the right nutrition.

The Power of Healthy Fats

Eating items abundant in beneficial fats such as avocados and almonds isn’t only yummy; they’re also essential for the development of muscle. Fat is essential for hormone production which aids in building larger glutes.

One of my favorites, avocado, has an added benefit: fiber. Fiber supports good digestion, which is crucial for absorbing all those nutrients needed for building bigger buttocks.

Avocados are also rich in magnesium, a vital nutrient for muscle efficiency and quicker recovery post-workout. Their anti-inflammatory and antioxidant properties further aid in mitigating muscle strain caused by exercise. Studies have shown that people who consume avocados regularly tend to have healthier diets overall.

Nuts like almonds contain monounsaturated fat (the ‘good’ kind) plus vitamin E – a powerful antioxidant aiding muscle repair after workouts. So next time you reach out for snacks post-workout? Make sure it’s an almond snack pack.

Brown Rice vs White Rice

If we compare brown rice with white rice, the former definitely takes home the trophy when talking about nutrients beneficial for booty gains. Brown rice provides us with complex carbohydrates that our bodies break down slower than simple carbs found commonly in junk food. This slow breakdown ensures a steady energy supply to our muscles, making it an excellent choice for those wanting a toned butt.

Moreover, brown rice is packed with fiber. Remember how we talked about the importance of good digestion when consuming avocado? The same rule applies here. Consuming brown rice can help make sure your body utilizes all the nutrients you feed it.

Pack in the Protein

Protein is king when you’re looking to build muscle mass, no matter where in your body. After a workout, it steps up to help repair and rebuild those hard-worked muscles.

Other Foods for Bigger Glutes

Boosting your booty isn’t just about squats and lunges. The foods you eat play a big part too. Let’s explore how nutrient-rich eats can assist in developing those booty gains.


Tofu, derived from concentrated soy milk, is packed with essential proteins, offering all the amino acids necessary for bodily functions. Recent studies suggest that the protein in soy, like that in tofu, is more effective than casein at promoting muscle development, especially in less active individuals. 

Therefore, tofu stands out as a beneficial dietary option for those seeking muscle enhancement with limited physical exercise.


Tuna is loaded with muscle-enhancing omega-3 fatty acids, offering a cost-effective alternative for those seeking nutritious options. Studies indicate that omega-3s in tuna aid in preventing muscle loss, especially in older adults, even during inactive periods. 

This means incorporating tuna into your diet can help maintain and extend the gains in your glute muscles. Its affordability and health benefits make tuna an excellent choice for sustaining muscle growth and retaining fitness achievements.


Mushrooms stand out in the realm of fitness nutrition, providing a valuable source of protein while being low in calories. Ideal for muscle-building diets, they also bring a wealth of B vitamins and selenium, aiding in muscle repair and general well-being. 

Moreover, mushrooms’ culinary adaptability makes them a favored option for health-conscious individuals aiming to enhance muscle growth. Their unique combination of nutrients and versatility in recipes make them a top pick for a balanced, muscle-supportive diet, which I can attest to.

Spinach for Bigger Buttocks

If Popeye didn’t convince you, let me do the honors. Spinach is not only low in calories but packed with fiber, vitamins, and minerals – all great for butt growth.

This leafy green may seem light, but it’s heavy on nutrients crucial to muscle repair and recovery.

Did I mention spinach also contains iron? Iron helps produce red blood cells which carry oxygen around our bodies – vital during workouts.

Lentils: Protein Powerhouse

Lentils are another humble food with a mighty punch when it comes to protein.

A cup of cooked lentils provides almost 18 grams of protein – perfect fuel after an intense booty workout session.

Their high carbohydrate content keeps energy levels up while adding bulk to your buttocks.

You see folks; good things do come in small packages.

Pumpkin Seeds: Not Just For Halloween

Pumpkin seeds aren’t just fun snacks; they’re loaded with magnesium necessary for muscle contraction and relaxation.

Magnesium also aids proper nerve function, so think twice before tossing out these powerhouse seeds from your jack-o’-lanterns this fall.

Chia Seeds: Tiny But Mighty

If you’ve never tried chia seeds, now’s the time to start. They’re packed with omega-3 fatty acids, fiber, and protein – all of which are essential for muscle growth.

Plus, they’re super easy to incorporate into your diet. Sprinkle them on oatmeal or blend them in a smoothie.

The Role of Calorie Surplus in Butt Growth

If you’re looking to give your butt a boost, it’s time to start feeding it the right kind of calories. Just like a plant needs sunlight and water, your booty needs fuel from calories. But not just any kind of calorie will do. You need more than what your body uses for basic functions – this is called a calorie surplus.

A calorie surplus allows for weight gain, which can be channeled into muscle growth with proper exercise and nutrition.

Imagine building a house but running out of bricks halfway through; that’s how our bodies feel when we don’t give them enough energy or calories.

Maintaining Energy Levels

Your body constantly burns calories to keep things running smoothly – heart pumping, lungs breathing, brain thinking – all these tasks use up energy even while you’re sitting still. It’s like having several apps open on your phone at once; they drain the battery faster.

To get those bigger glutes without compromising overall health or losing lean mass elsewhere (like an unplanned renovation), extra intake is needed because growing muscles are hungry work.

Finding Your Balance Point

You might ask yourself, “How much should I eat?” The answer depends on various factors such as gender, age, physical activity level, and metabolic rate (it’s kinda like setting the right temperature on a thermostat).

If only there were some sort of gadget that could tell us exactly how many calories we burn daily… oh wait. There are plenty of online TDEE calculators (Total Daily Energy Expenditure). These calculators provide an estimate of how many calories you need to maintain your current weight. While this is a good starting point, remember that it’s just that – an estimate.

To build muscle and bigger glutes, in particular, add about 250-500 calories more than your TDEE suggests. It’s like topping up the gas tank before a long road trip.

Quality Over Quantity

But let’s pump the brakes here: not all calories are created equal. Though it may be tempting to indulge in junk food, a surplus of calories does not necessarily mean compromising on quality. Recall, when considering calories it’s not just the amount that matters, but also the quality.

Incorporating Butt-Targeted Exercises

Working out your glutes is just as important as feeding them the right nutrients. To make sure you’re getting the most from your bigger butt diet, add some exercises into your routine.


Try adding squats to your routine for an all-in-one exercise that tones the glutes and burns fat in other areas. It’s a win-win. Squats help shape up the glutes while burning fat in other areas. Remember: go low and slow for maximum impact.


Moving on to lunges – they work wonders for booty gains. When done correctly, they target every single muscle in our buttocks making them more toned and shapely.

Lunges are versatile, too; try variations such as side lunges or reverse lunges to hit different angles of those glute muscles.

Hip Thrusts for Bigger Buttocks


Figure 1: Proper form for hip thrustsNote: Image used only for representational purposes


  1. You’ll need a weight bench (or similar sturdy surface).
  2. Your upper back should be resting against it, feet flat on the floor about hip-width apart, and you should be holding weights placed over your hips (optional).
  3. Lift your hips off the ground until they align with your body, and squeeze those glutes at the top.

Repeat this movement 10-15 times for three sets. It’s a game-changer for making buttocks bigger.

The Glute Bridge

If you’re just starting out or need something less intense than hip thrusts, try glute bridges. This exercise can be done anywhere and requires no equipment (unless you want to add some weights).

  1. Make sure to lay it flat.

The Benefits of a Bigger Butt

So, you’re on the hunt for ways to make your butt bigger. Have you ever pondered the purpose of enlarging your backside? What are the benefits of having a larger derriere anyway?

First off, it’s not just about aesthetics or fitting into your favorite pair of jeans better (although those can be great perks.). There are actually some pretty surprising health and fitness advantages tied to having bigger glutes.

Muscle Strength and Athletic Performance

Your glutes, or your butt muscles, are vital for many daily activities such as ascending stairs, rising from a seated position and lifting heavy items. These include walking up stairs, standing up from a seated position or lifting heavy objects.

Research shows that stronger glutes can enhance athletic performance by providing more power during workouts. This is particularly beneficial for sports like sprinting or jumping, where lower body strength is key.

Better Posture and Lower Back Health

Larger buttocks often mean stronger gluteal muscles which contribute to maintaining good posture. When these muscles are strong, they help align our hips properly which prevents slouching – hello confidence boost.

In addition to looking poised and self-assured all day long, there’s another major benefit here: back health. A robust booty helps alleviate pressure on the lower back thereby reducing pain in this area according to research studies.

Better Balance and Stability

Your butt does more than just look good in jeans; it plays a key role in your overall balance. The gluteal muscles are essential in stabilizing the pelvis, allowing for proper movement and balance.

Ever tried standing on one foot? Your buttocks were hard at work helping keep you upright. Bigger, stronger glutes will give you improved stability during activities that require balance – from yoga to simply walking down a flight of stairs.

Fat Storage for Healthy Hormone Production

Here’s something most folks don’t usually consider.

In Conclusion: The Best Foods for Glute Growth


So, now you know what foods make your butt bigger. You’ve discovered the power of protein-rich eggs and lean chicken breast for muscle growth. You understand how complex carbs like brown rice and sweet potatoes provide sustained energy for booty gains.

You learned about healthy fats from avocados and almonds, aiding in hormone production. Nutrient-dense spinach lentils were also on our menu with their vital vitamins, minerals, and fiber…

The importance of a calorie surplus was revealed too – essential to fuel that butt workout! And let’s not forget the role specific exercises play alongside this nutritious diet.

All these pieces work together to build that toned butt you’re aiming for. With patience and consistency in your eating habits as well as workouts, it won’t be long before those jeans fit just right!

FAQs in Relation to What Foods Make Your Butt Bigger

What increases buttock size?

Eating protein-rich foods, complex carbs, and healthy fats while maintaining a calorie surplus can increase buttock size. Pair this with targeted glute exercises for optimal results.

What foods help you get thick?

Foods like eggs, salmon, sweet potatoes, brown rice, spinach, and lentils are packed with nutrients that, when combined with regular exercise, contribute to muscle growth and thickness.

What foods go straight to your thighs?

No food goes directly to the thighs. However, consuming nutrient-dense whole grains or lean proteins paired with leg-targeted workouts could help enhance thigh muscle mass over time.

What makes your butt flat?

A sedentary lifestyle coupled with a low-protein diet may lead to loss of muscle mass in the buttocks area resulting in a flatter appearance.





Be the first to learn about our new fitness app launch, exclusive offers and more!