Big butts are in these days. And, really, they should be.
A big butt does more than just look nice. Research shows that people with big butts may be healthier than those with small rear ends.
But what if your glutes aren’t up to snuff? Lucky for you, incorporating the right foods (and exercises) may be all you need to increase your butt size.
The rest of this article will discuss the benefits of having a big butt. It will also look at certain foods for a bigger butt plus the importance of exercise.
The benefits of a bigger butt
There’s more to a big butt than meets the eye.
Bigger butts are thought to have numerous health benefits. For example, a big, strong butt may improve your posture and reduce lower back pain. The key may be the strength of the gluteal muscles found in your butt.1
Of all the muscles in your butt, the gluteus maximus is the largest and most superficial, which means it accounts for the shape and look of your butt. You need strong butt muscles to move and rotate your thighs and hips. These muscles also help with sitting, standing upright, bending, and, of course, moving.2
It stands to reason that a bigger butt equals a stronger butt, and a stronger butt means more, well, strength. Not only can a large rump help you run faster and work out harder, but it may even help prevent injury.3
A big butt may help with your overall health too.
According to a meta-analysis, extra fat in your butt and thighs is better for you than extra fat in your tummy. Per the study, an apple-shaped body (rounder in the middle) has been associated with a higher all-cause mortality risk while a pear-shaped body (thicker in the butt and thighs) has been associated with a lower risk. The analysis was clear to point out that a distribution of fat in the butt is better for you than a distribution of fat in the middle.4
An increased hip and thigh circumference has also been associated with protective effects and may help keep lipids and blood sugar at bay.5
So, how do you get a bigger butt and start reaping some of these potential benefits? Step one may be your diet.
Can food help you get a bigger butt?
Food is certainly one part of the bigger butt equation. You need to feed your keister (and the rest of your body) properly to help it grow in a healthy way.
When it comes to building a healthy butt, protein is key. That’s because bigger butts tend to have bigger muscles, and muscles grow when there is plenty of quality protein coming in from the diet.
For more muscle, it’s recommended that you consume at least 1.6 g (grams) per kilogram (kg) of body weight a day, but you could go as high as 2.2 g per kg body weight.6 This would be 112 g of protein per day for a 70 kg person (because 70 kg x 1.6 g = 112 g protein).
It’s important to eat extra protein when looking to build muscle in your butt and other areas of your body. This is because your body will use up the protein it needs for metabolism and other processes before it will allocate any leftovers to muscle growth.6
But you shouldn’t just focus on protein when trying to increase mass in your buns. Carbohydrates, fat, and other nutrients are vital too.
It’s best to take a holistic approach to getting a bigger butt, and you can do this by incorporating a variety of macronutrients and micronutrients into your diet. The more variety in your diet, the higher the likelihood that your body is getting all the nutrients it needs to build, grow, and stay healthy. Just don’t forget to choose high-quality foods as much as possible.7
Best foods for a bigger butt
The truth is that an overall healthy diet is what your booty really needs. However, a few key foods may be extra beneficial for a bigger butt.
There isn’t a ton of adequate research on foods for a bigger butt specifically. What we do know, though, is that protein is vital, and a well-balanced diet is essential.
Researchers have studied the effects of certain foods on general muscle growth. This research can help us pinpoint the 8 best foods for a bigger butt, which are outlined below (in no particular order).
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Eggs
Eggs are a great protein source, but they have other benefits that may help you get the bigger butt you want.
Both egg whites and the yolk contain protein and other important nutrients needed for muscle synthesis. Besides protein, whole eggs also contain phospholipids, omega-3 fatty acids, cholesterol, and vitamin D, all of which are thought to play a role in the muscle growth needed for a bigger butt.8
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Dairy Products
Milk, cheese, and yogurt are all considered dairy products. And these versatile foods may be a necessary part of your journey to a bigger backside.
Dairy is a source of all 3 macronutrients that your body needs (protein, carbohydrates, and fat). Dairy products are also known to contain other bioactive compounds, like leucine, that are needed during the muscle-building process. Dairy is thought to be especially helpful for gains in muscle mass when paired with resistance exercise.9
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Poultry
Chicken and turkey are, of course, great sources of protein. Meats are known to provide more complete proteins than some other protein sources. Just be sure to choose leaner meats (like poultry) more often than meats high in saturated fat (like red meat).
Poultry also contains other nutrients integral to getting a bigger, stronger butt. Poultry is especially high in B vitamins, including niacin, vitamin B6, and pantothenic acid. You’ll also find plenty of iron in chicken and turkey.10
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Fish
Like lean meats, fish is a wonderful source of protein and other nutrients, including omega-3 fatty acids.
The healthy fats found in fish help round out the overall balanced diet you need for a bigger, healthier butt. Heart-healthy fats (like omega-3s) are thought to be beneficial for muscle strength too.11
In a recent small study, eating fish just 2 times a week for 10 weeks was associated with increases in skeletal muscle mass and lean mass in older adults. According to the researchers, fish plays a vital role in building and maintaining muscle mass, most likely due to nutrients like amino acids, vitamin D, and omega-3s found in many types of fish.12
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Beans and Lentils
Plant-based proteins, like beans and lentils, should be a part of a butt-building diet. Beans and lentils provide all 3 macronutrients plus fiber and a long list of micronutrients, making them an easy addition to a well-balanced, muscle-building diet.
Some research shows that plant-based proteins may not add as much lean muscle mass as animal proteins, but they certainly can make a positive difference.
A meta-analysis found that plant-based proteins can still lead to more lean mass. And, in fact, the study found no significant difference in the protein source when it came to absolute lean mass gains.13 So, don’t cut beans, lentils, and other plant-based proteins out of your diet just because you’re on a mission to get a bigger butt.
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Avocados
Avocados are a bit of a wonder food. They’re high in micronutrients but also contain plenty of healthy fats and more protein than most other fruits.
Avocados are a source of monounsaturated fats, which we know are great for your heart. They also contain phytosterols and antioxidants that help keep hormones balanced. Plus, avocados are a great source of nutrient-dense calories, which means you’ll get a lot of nutrition packed into this small fruit.14
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Soy
Soy is another plant-based protein that deserves to be on this list of foods for a bigger butt. Remember that eating a variety of proteins is important because it helps your body get plenty of the nutrients necessary for muscle growth.
Soy is considered a high-quality protein because it contains all 9 essential amino acids. And research shows that incorporating soy foods (like tofu, edamame, tempeh, soy nuts, etc.) in your diet may help you both maintain and build muscle, which is necessary for a bigger buttocks.15
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Quinoa
Quinoa is the first and only whole grain on this list. And while other whole grains should be a part of a muscle-building diet, quinoa is a bit unique because of its amino acid profile.
Quinoa contains essential amino acids, including all 3 branched-chain amino acids (BCAAs), leucine, isoleucine, and valine. These BCAAs are known to activate various pathways that lead to muscle synthesis.16
Basically, quinoa can provide all 3 BCAAs and help you reach your goals.
Other tips for getting a bigger butt
The right diet will certainly help you get a bigger bottom, but you’ll have to do a little more work.
Exercise is an imperative part of strengthening and growing your butt. And while it’s always smart to include both aerobic exercise and resistance training in your routine, certain resistance movements may be even better for getting a bigger butt. Resistance exercise has been linked to improvements in amino acid utilization and protein synthesis during the recovery period.7
Resistance exercises for a bigger butt include:
- Squats
- Single leg squat
- Hip thrusts
- Glute bridge
- Lunges
- Step-ups
- Clamshells
- Single leg deadlifts
- Banded sidestep17
Many of these exercises can be done with or without the use of weights. It may be best to work with a trainer or physical therapist to make sure you’re doing these and other exercises safely and correctly.
No single food or exercise will magically give you a bigger butt. To reach your goals, it’s important to incorporate a variety of foods and exercises and live an overall healthy lifestyle.
About Brittany Lubeck
Brittany Lubeck is a registered dietitian and nutrition writer. She has a Bachelor of Science in Dietetics, a Master of Science in Clinical Nutrition, and began her career as a clinical dietitian. Brittany has always enjoyed research and loves that she can help people learn more about nutrition through her writing.
Sources:
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