15 Foods to Eat if You Want a Bigger Booty

Eating the right foods can make the difference between building the booty of your dreams and not making progress. We break down the basics of booty building and cover some great food options to help you perfect your booty-building diet.

Key Takeaways

• Your body needs certain foods to build muscle and fuel your workouts.
• Protein is key for muscle synthesis, so protein-rich foods like chicken and tofu are often good choices.
• Complex carbs are great for energy production, and healthy fats are important for things like hormone production.
• A calorie surplus can be helpful for muscle growth, though it is technically possible to build a booty without it.
• If you aren't sure where to start, try a professionally designed booty-building workout program.

See More: How Long Does Pre-Workout Last? What the Science Says

Foods That Make Your Butt Grow

Carriejune, founder of Minibeast, says:

"Your diet is the most important part of building a booty. Make sure you're eating plenty of protein, plus complex carbs, healthy fats, and essential nutrients."

If you're putting in the work at the gym but not seeing the booty results you want, chances are you might need to adjust your diet.

After all, you know what they say: You are what you eat.

Nutrition is more important than you might think. It's also less complicated than you might expect. We'll cover some of the best foods for booty gains. First, though, we need to cover the basics of booty building.

Understanding Glute Growth

You might think of your booty as a singular object. But your glute muscles are actually muscle groups. There are three of them.

The first is the gluteus maximus. It's the biggest and most powerful of the three glute muscles. Your gluteus maximus is also the muscle most responsible for creating a defined, round butt.

The other two are your gluteus medius and gluteus minimus. They're smaller, but still vital for making your butt bigger, rounder, and stronger.

Of course, your glutes are vital to much more than aesthetics. They're necessary for pretty much any movement involving your lower body. Walking, running, climbing stairs... You get the idea.

In order to power your body through all these motions, your glute muscles need to be pretty strong. In fact, they're among the largest and strongest muscles in your body. Growing them, then, requires the right foods.

The Secrets to Growing Glutes

Glute growth also requires a solid exercise routine. After all, your muscles won't grow for no reason, no matter how nutritious your diet.

The secret to muscle growth is, ultimately, challenge. You need to challenge your muscles, then help them repair and grow.

Resistance training, or strength training, is how you provide the challenge. Whenever you put your glute muscles through exercises like hip thrusts, squats, or lunges, they develop tiny tears.

After your workout, your body repairs that damage. To do this, it needs to build muscle. In theory, your muscles should end up every so slightly stronger and larger than before.

Then you repeat that process, again and again. As your muscles grow, you need to increase the challenge they face. That's called progressive overload, and it's usually achieved by lifting heavier weights.

Picking the Best Foods for Booty Gains

Now, exercise alone won't stimulate muscle growth without proper nutrition. Your body needs the right material for building muscle.

One such material is protein. Protein provides your body with the essential amino acids it needs for muscle protein synthesis, or muscle building.

Your protein intake is, therefore, crucial for muscle growth. Experts generally recommend aiming for 0.8 - 1 g of protein per pound of body weight.

Protein is important, but it's not everything. A healthy diet for booty gains generally needs lean proteins, but also complex carbohydrates and healthy fats. Your diet should also provide you with the essential nutrients you need to thrive both in and out of the gym.

Those complex carbs are necessary for energy production. In other words, your body needs them to actually fuel your workouts.

Healthy fats are also critical. For example, they're involved in hormone production, which is an important aspect of building muscle mass.

Don't forget water, too. Hydration is important for overall wellness, but also supports muscle recovery and performance.

Then there's volume. How much of all this should you be eating?

It is possible to build muscle without a calorie surplus. In fact, you can technically build muscle on a calorie deficit, though it's more difficult. It's a process called body recomposition.

However, to build your butt muscles, or really any muscles, experts generally recommend aiming for a moderate calorie surplus, like 300 to 500 calories per day.

Bonus: Why Does Pre-Workout Make You Itch?

15 Booty-Growing Foods to Make Your Butt Bigger

So, we've covered the basics of building your gluteal muscles. Now let's discuss some tried and tested foods that can help support your booty gains.

#1. Chicken Breast

Chicken breast is an absolute staple in the bodybuilding world for a good reason. It's a fantastic source of lean protein, is versatile, and simple to prep in bulk for an entire week's worth of meals.

An 85-gram serving of chicken breast contains 24 grams of protein.

#2. Greek Yogurt

Greek yogurt is another common item in a fitness fanatic's fridge. In fact, you can pair it with chicken. Yogurt makes a fantastic marinade or base for a sauce.

It's also packed with fast-digesting proteins. A 245-gram serving of Greek yogurt usually contains about 24 grams of protein.

#3. Cottage Cheese

Cottage cheese contains casein, a milk-based protein that takes a while for your body to digest. That makes it great for supporting muscle repair overnight, or throughout the day.

A 210-gram serving of cottage cheese contains about 22 grams of protein.

#4. Salmon

Salmon is another fantastic protein source. A 100-gram serving of salmon usually contains about 25 grams of protein.

That's not all. Salmon is also rich in omega-3 fatty acids. These essential fatty acids help support recovery and joint health.

#5. Eggs

We covered chicken. Now it's time for eggs. Eggs are packed with essential nutrients, including B vitamins and healthy fats.

They're also a great source of protein. A medium egg usually contains about 6 grams of protein. If you want even more efficiency, focus on just the egg whites, where the protein is concentrated.

#6. Lean Beef

Beef is another staple in many a bodybuilder's diet. Beef can vary in fat and protein content. A typical 3-oz serving of 90% to 95% lean ground beef should deliver about 23 grams of protein.

Lean beef is also rich in iron, which plays a vital role in energy production.

#7. Tofu

If you're a vegan booty builder, don't despair. There are some fantastic animal-free protein options out there. Tofu is one of the best.

It's made from soy beans and is packed with soy protein. If you want to maximize your protein intake, look for the firmer kinds of tofu. A typical 100-gram serving of firm tofu should provide about 17 grams of protein.

#8. Nut Butter

Peanut butter and almond butter are also great sources of protein and healthy fats. They can be quite calorie-dense, which is a plus if you're struggling to hit that calorie surplus.

#9. Milk

Now, you'll need something to wash all this protein down. Water is a must. But milk is a great option, too.

Milk typically provides a mix of slow-digesting casein and fast-digesting whey protein. A single cup of dairy milk usually contains about 8 grams of protein. It's considered a complete protein, because it contains all nine essential amino acids.

#10. Brown Rice

By now, you should have your protein sources locked down. But what about the carbs?

Look no further than brown rice. It's a whole grain packed with complex carbs to support your energy levels during intense workouts. And a 200-gram serving also contains 5 grams of protein, too.

#11. Quinoa

Quinoa is another booty-building superfood. It's rich in fiber and packed with essential nutrients, like manganese, magnesium, and phosphorus.

Plus, quinoa is a pretty great plant-based protein source in its own right. A cup of quinoa typically contains about 8 grams of protein. It's a complete protein, which is somewhat rare for plant foods.

#12. Sweet Potatoes

Sweet potatoes are a delicious source of complex carbohydrates. They're fantastic for providing long-lasting energy. They also happen to be rich in vitamin C and fiber.

#13. Spinach

Spinach is a great leafy green that you can add to basically any savory meal. It's a good source of essential nutrients that support muscle contraction, like magnesium and calcium.

#14. Avocado

There's a reason avocado toast is so popular. Avocados are absolutely packed with healthy fats, plus antioxidants like vitamins E and C.

#15. Whole-Grain Bread

Whole grains are great sources of complex carbs. They also provide fiber, which supports healthy digestion. That's important for processing all of the other fantastic foods you're fuelling yourself with.

Workout Program for a Bigger Butt

It's totally possible to build a booty by yourself. Alternatively, you could get some help from a professional.

One fantastic way to optimize your training and nutrition is with a professionally designed workout program, like Minibeast's Big Booty & Legs.

Carriejune crafted this program specifically to help you put on as much booty mass as possible in eight weeks. You get access to eight weeks of workouts, personal tips for sculpting your booty, tailored meal plans, example diets, recipes, and much more.

Conclusion

Nutrition is key for building muscle, including butt muscles. Experts generally recommend eating foods rich in protein, complex carbs, healthy fats, and essential nutrients. They also generally recommend following a calorie surplus for muscle growth.

Frequently Asked Questions

How to Get a Bigger Booty Fast?

To build a bigger butt fast, focus on resistance training and eating protein-rich foods. It might be helpful to enroll in a professionally designed booty-building workout program, like Minibeast's Big Booty & Legs.

What Foods Thicken Thighs?

To thicken your thighs and booty, experts usually recommend maintaining a calorie surplus and eating at least 0.8 grams of protein per pound of body weight. Pair that with frequent, targeted resistance training to help stimulate muscle growth.

How to Build a Bum in 3 Weeks?

Three weeks is generally too short a timeline to see noticeable muscle growth. That said, with the right training program and diet, you might start seeing progress within weeks. Many professional workout programs last eight weeks.

Keep Reading: How Much Does the Bar Weigh at the Gym?

--

Minibeast believes that everyone has the power to evolve into their best self. From state-of-the-art fitness equipment to comprehensive training programs, our brand is built for those who take their goals seriously. Through The Heart of Minibeast, 5% of every order helps feed families in need and support community programs. Get the latest workout tips, product updates, and fitness content by following us on Instagram, Facebook, YouTube, and TikTok.

–

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new diet, exercise program, supplement, or using any fitness equipment or apparel. By using this site and its products, you acknowledge that you do so at your own risk. Use all products only as directed and discontinue use immediately if discomfort or adverse effects occur.