While exercise is essential for gaining glute size, it does not work in isolation. Like all other muscles in our bodies, the glutes need a balance of nutrition, training, and rest to grow bigger and stronger. Nutrition Expert Vidur Saini from Fitness Volt has revealed a guide on everything you need to know about the top 10 foods that can help you get a bigger and more toned butt. 

1. Tomatoes 

Research has shown that tomatoes can prevent age-associated muscle strength decline, making them a great addition to your diet to keep your butt toned. Also, tomatoes have anti-inflammatory properties that can help you recover faster between workouts and are mostly water, which will keep you feeling full for longer. (1)

2. Eggs 

Eggs are arguably one of the most popular, convenient and affordable protein sources. While egg whites are packed with protein, yolks are a great source of healthy fat. Eggs contain leucine, an amino acid that stimulates muscle synthesis and reduces muscle protein breakdown. Leucine combined with a high-quality protein dose can definitely kickstart your butt gains.  

3. Nut Butter 

Nut butter is often the spread of choice for many fitness enthusiasts, with almond and peanut butter being the most popular. Nut butter is rich in fats which can help power your workouts and keep your bones and heart healthy. Plus, they pack a solid punch of muscle-building protein.  

4. Salmon 

Salmon is packed with booty-building nutrients. Most notably, salmon is rich in omega-3 fatty acids that help reduce inflammation, which can quicken muscle recovery and growth and are also great for maintaining brain and joint health.  

5. Avocados 

Avocados are one of the healthiest and most nutrient-dense sources of fats, which can help you gain mass on your butt and reduce bad cholesterol levels in your body. Furthermore, the magnesium in avocados can help improve muscle contraction and reduce inflammation after exercise, therefore reducing exercise-induced damage. 

6. Tofu 

Tofu is produced from condensed soy milk and is high in protein, containing all the essential amino acids your body needs. Studies have revealed that soy protein can be more effective than casein protein and is more effective at increasing muscle volume in people with low physical activity. (2)

7. Mushrooms 

Mushrooms are easily one of the most underrated foods when it comes to building your glutes. The balanced source of protein and carbs in mushrooms is a great food source to build muscle mass, especially for vegetarians and vegans. 

8. Spinach 

Green leafy vegetables are a must in any diet program. They are loaded with nutrients and antioxidants and can improve eye health, help prevent cancer, reduce oxidative stress, and reduce blood pressure levels. Spinach also contains anti-inflammatory minerals that can help you recover faster between workouts and help improve your endurance, allowing you to train harder and longer. 

9. Tuna 

Similar to salmon, tuna is packed with butt-building nutrients like omega-3 fatty acids and is a fantastic budget-friendly option. Research shows that omega-3 fatty acids can help prevent muscle mass loss and muscle wasting in older adults during periods of inactivity, meaning you will be able to hold your booty gains for longer. (3)

10. Sweet potatoes 

Sweet potatoes are a go-to carb source for many bodybuilders and athletes. They are nutritious, satiating, rich in fiber, and, most importantly, delicious. Like their sibling potatoes, they are a convenient food source packed with carbs, which can help you build a bigger behind.  

References 

1. Ren Z, Huang C, Momma H, Cui Y, Niu K, Sugiyama S, Nanno M, Nagatomi R. High Tomato and Tomato Product Consumption is Protective Against the Decline in Handgrip Strength Among Japanese Adults: The Oroshisho Study. J Epidemiol. 2018 Sep 5;28(9):397-403. doi: 10.2188/jea.JE20170029. Epub 2018 Apr 21. PMID: 29681560; PMCID: PMC6111105. 

2. Hashimoto R, Sakai A, Murayama M, Ochi A, Abe T, Hirasaka K, Ohno A, Teshima-Kondo S, Yanagawa H, Yasui N, Inatsugi M, Doi D, Takeda M, Mukai R, Terao J, Nikawa T. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-83. doi: 10.2152/jmi.62.177. PMID: 26399344. 

3. McGlory C, Calder PC, Nunes EA. The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Front Nutr. 2019 Sep 6;6:144. doi: 10.3389/fnut.2019.00144. PMID: 31555658; PMCID: PMC6742725.