Do You Want a Big Booty? 19 Foods to Try

Do You Want a Big Booty? 19 Foods to Try

Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more.

A bigger, strong booty is helpful for multiple things: Climbing stairs, squatting with heavy weights, and a more comfortable seat. Some individuals strive to adopt a larger gluteal region purely for aesthetic reasons, too.

Contrary to what many people believe, getting a bigger butt starts in the kitchen.

Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.

Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.

Here are 19 foods that can help you get a bigger booty.

Protein and muscle growth

If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.

You should focus on growing your glutes, which are the muscles that make up your buttocks.

In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1Trusted Source).

Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2Trusted Source, 3Trusted Source, 4Trusted Source).

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

1. Salmon

Salmon is a great source of protein, packing 20 grams into a single 4-ounce (100-gram) serving (5Trusted Source).

Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.

Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth (6Trusted Source).

One study in 44 older adults found that taking omega-3s for 6 months helped in decreasing muscle loss, compared with a control group. Omega-3 fatty acids may help you maintain muscle mass gain (7Trusted Source).

2. Flaxseed

Flaxseed not only boasts a good amount of omega-3 fatty acids per serving, but it also contain high amounts of magnesium, phosphorus, and B vitamins (8Trusted Source).

Furthermore, adding flaxseed to your diet is a good way to boost your protein intake.

In fact, just 2 tablespoons (21 grams) of flaxseed provide around 4 grams of plant-based protein (8Trusted Source).

Increasing protein intake is essential to building muscle for a bigger behind (1Trusted Source).

3. Eggs

Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (9Trusted Source).

The B vitamins in eggs can help your body produce energy from your diet (10Trusted Source).

Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high protein diet (11Trusted Source).

Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown. This may be especially beneficial for enhancing your bum size (12Trusted Source)

4. Quinoa

Quinoa is a nutrient-rich seed that, when cooked, offers a whopping 8 grams of protein per 1 cup serving (13Trusted Source).

It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own (14Trusted Source).

Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.

During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15Trusted Source).

Adding exercises that work your glutes and hamstrings into your workout will likely translate to a better behind.

5. Legumes

Legumes are a family of plants that include beans, lentils, peas, and peanuts (16Trusted Source).

They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.

For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 15 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17Trusted Source, 18Trusted Source).

Legumes are also a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16Trusted Source, 19Trusted Source).

6. Brown rice

Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (202 grams) (20Trusted Source).

What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.

In an 8-week study of 24 people, taking a rice protein supplement daily after resistance training improved body composition and exercise performance (21Trusted Source).

Brown rice is also high in branched-chain amino acids (BCAAs). These are broken down directly into your muscles for a quick source of energy (22Trusted Source).

Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).

Another study found that individuals who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink (26Trusted Source).

7. Protein shakes

Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, can also promote muscle growth and recovery after workouts (27Trusted Source, 28Trusted Source).

Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.

8. Avocados

In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it is rich in vitamin C, potassium, vitamin B6, and magnesium (29Trusted Source).

Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (30Trusted Source).

Some research suggests that antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).

Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction (30Trusted Source, 31Trusted Source).

9. Milk

Packing nearly 8 grams of protein into each cup (244 g), milk is an excellent snack after hitting the gym (32Trusted Source).

This beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (33Trusted Source).

Research shows that drinking milk after exercise can enhance post-exercise muscle protein synthesis and rehydration, restore depleted energy, and reduce muscle soreness (34Trusted Source).

One study found that males who drank high protein dairy milk during 6 weeks of resistance training increased lean mass, strength, and power compared to a placebo group (35Trusted Source).

Research has also found that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your heinie (36Trusted Source).

10. Pumpkin seeds

Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37Trusted Source).

These seeds are also rich in magnesium. They provide 40% of your daily needs in a single ounce (28 grams) (37Trusted Source).

Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity. This makes it even more important to get enough magnesium-rich foods in your diet (38Trusted Source).

11. Greek yogurt

Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium, vitamin B12, phosphorus, and riboflavin in each serving (39Trusted Source).

Compared with regular low fat yogurt, low fat Greek yogurt also contains nearly twice the amount of protein — with a whopping 24 grams in each cup (245 grams) (Trusted Source39Trusted Source, 40Trusted Source).

Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.

One study found that consuming Greek yogurt as part of a 12-week training program improved muscle thickness, strength, and body composition more than a placebo for its 30 participants (41Trusted Source).

12. Tofu

Tofu, which is produced from condensed soy milk, packs 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus (42Trusted Source).

Soy protein from foods like tofu can be incredibly beneficial for broadening your backside.

In fact, one 30-day study showed that eating soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity (43Trusted Source).

13. Nut butter

Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium (44Trusted Source).

Each tablespoon (16 grams) also packs about 3.5 grams of protein, making nut butters an easy way to bump up the protein content of your favorite snacks (44Trusted Source).

Although more research is needed on nut butters, some studies suggest that adding nuts to your diet could promote muscle building.

For instance, a study in 10 people showed that eating 60 grams of ground almonds mixed with milk and sweetener to form a paste significantly improved exercise performance in cyclists compared to those who consumed a paste made with white bread instead of almonds (45Trusted Source).

Another study found that peanut protein powder consumption combined with 6 to 10 weeks of resistance training enhanced muscle hypertrophy and strength in older adults compared to a resistance training program alone (46Trusted Source).

14. Chicken breast

Chicken breast is loaded with high quality protein, with about 24 grams in a 3-ounce (85-gram) serving (46Trusted Source).

Chicken is also rich in B vitamins, such as niacin and vitamins B6 and B12 (46Trusted Source).

Getting enough of these vitamins in your diet is crucial for promoting energy production to help fuel your workouts (47Trusted Source).

According to an 8-week study in 41 people, eating 46 grams of protein from chicken after working out led to significant increases in lean body mass, compared with a control group (48).

15. Cottage cheese

Cottage cheese is made from fresh curds and has a mild flavor and moist texture.

It is very nutritious, supplying about 24 grams of protein per cup (220 grams), as well as plenty of phosphorus, vitamin B12, selenium, and riboflavin (49Trusted Source).

It’s also loaded with casein, a slow-absorbing milk protein that increases muscle synthesis that may help you get a bigger rump (50Trusted Source).

16. Tuna

Tuna is an inexpensive and tasty way to increase your protein intake. One can of tuna (142 grams) has 27 grams of protein (51Trusted Source).

It also contains omega-3 fatty acids, which are important fats that you must get from your diet.

Along with several other health benefits like reduced risk of inflammatory diseases and depression, research shows that omega-3 fatty acid intake can help individuals make gains in muscle size and strength (51Trusted Source).

Research has found that omega-3 fatty acid ingestion can help prevent muscle mass loss and muscle wasting in older adults during periods inactivity. This can be helpful for maintaining your glorious glutes once you’ve built them (51Trusted Source, 52Trusted Source).

17. Potatoes

Potatoes are rich in carbohydrates but low in calories, making them a great source of energy.

A half-cup of potatoes (78 grams) has 15.7 grams of carbs, and just 67.9 calories (53Trusted Source).

Potatoes may also help build and maintain muscle.

One study found that women in their young 20s who consumed potato protein combined with resistance training increased their muscle protein synthesis to a greater extent than a control group (54).

Muscle protein synthesis is responsible for building muscle mass, which can help increase the girth of your glutes.

18. Tomatoes

Although it’s mostly water, one cup of diced tomatoes (245 grams) packs in a fair amount of potassium, protein, and calcium, which are all nutrients important for building muscle (55Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

One study of over 250 adults found that high consumption of tomatoes is associated with a reduced decline in handgrip strength over a 3-year follow-up period, suggesting that tomatoes can be protective against age-associated muscle strength decline (56Trusted Source).

Other research has found that tomatidine, a compound found in both green and red tomatoes, stimulated skeletal muscle hypertrophy and increased strength in mice (57Trusted Source).

While more research is needed to fully understand the health benefits of tomatoes, tomato juice may be the perfect post-exercise recovery drink to help you build a better butt.

19. Tilapia

Tilapia is an inexpensive and well-consumed white fish with an impressive amount of protein.

In 1 fillet (87 grams), it has 23 grams of protein in just 111 calories and a significant amount of magnesium, vitamin B12, phosphorus, and niacin (58Trusted Source).

Research shows that magnesium consumption is associated with increased handgrip strength and total body muscle mass (59Trusted Source).

Another important component of tilapia is omega-3 fatty acids.

One study found that supplementing 60 older adults with 4 grams per day of omega-3 fatty acids over 6 months increased muscle circumference, increased handgrip strength, and increased strength (60Trusted Source).

Adding tilapia to your diet is one way to ensure the gains you make at the gym stick.

The bottom line

Diet is one of the most important elements for gaining muscle and increasing the size of your buttocks.

However, keep in mind that these foods are unlikely to have much of an effect on their own.

Instead, they should be combined with resistance training targeting the glutes to boost muscle building and maximize results.

Incorporate these 19 foods to your diet, and watch your glutes grow.