What Food Makes Your Butt Bigger? The Complete Nutrition Guide for Glute Growth
If you're searching for foods that make your butt bigger, you're asking the right question—but you might not love the complete answer. While nutrition plays a crucial role in building stronger, rounder glutes, food alone won't give you the results you're after. The truth? It's roughly 80% exercise and 20% nutrition when it comes to glute growth.
Let me be clear from the start: you cannot build muscle without resistance training that includes progressive overload and structured programming. But once you have the right training in place (like the Strong Curves program), strategic nutrition becomes your secret weapon for maximizing those glute gains.
The Truth About Food and Glute Growth
Here's what you need to understand: food supports muscle growth, it doesn't replace training. You can eat all the "right" foods, but if you're not applying resistance to the glutes and consistently overloading the muscle, they're not going to lift or grow.
Think of it this way: training provides the stimulus that tells your body "we need bigger, stronger glutes," and food provides the building blocks your body needs to actually construct that new muscle tissue. Both are essential, but training comes first.
The good news? When combined with a proper glute-focused training program, the right nutrition can dramatically enhance your results, helping you build the round, lifted booty you're working toward.
What Your Body Actually Needs to Build Glutes
Before we dive into specific foods, let's understand what your body requires for glute growth:
1. Adequate Calories (A Calorie Surplus)
The most likely reason you're not making glute gains is you're not eating enough food or protein. Your body needs extra energy to build new muscle tissue. This is called a calorie surplus—eating slightly more calories than your body burns.
Calorie Surplus + Weight Training = Muscle Growth. It's that simple.
I know this scares many women, but it's necessary, and when done properly with smart food choices, it won't lead to excessive fat gain. You're not eating to get fat—you're eating to build muscle.
2. Sufficient Protein
Protein provides the amino acids your body needs for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily, distributed evenly across meals.
For a 150-pound (68 kg) woman, that's approximately 110-150 grams of protein per day.
3. Enough Carbohydrates
Carbs provide energy for those intense workout sessions where you're hip thrusting and squatting heavy. Complex carbohydrates also help with recovery and replenishing muscle glycogen stores.
4. Healthy Fats
Fats support hormone production, which is vital for muscle growth. They also help regulate inflammation and support overall health.
The Best Foods That Make Your Butt Bigger
Now let's get to what you came here for: the actual foods that support glute development.
High-Protein Foods for Glute Growth
Eggs
Eggs are highly nutritious powerhouses, providing selenium, vitamin B12, riboflavin, and phosphorus. Each egg provides about 6 grams of protein and contains leucine, an amino acid that stimulates muscle synthesis and reduces muscle protein breakdown—particularly beneficial for increasing glute size.
How to eat them: Scrambled for breakfast, hard-boiled as a snack, or mixed into fried rice for extra protein.
Chicken Breast
A lean meat with around 35 grams of protein per medium breast, chicken is ideal for muscle growth without excess fat. It's versatile and can be prepared dozens of ways.
How to eat it: Grilled with seasoning, baked in meal prep containers, or shredded into wraps and salads.
Salmon and Fatty Fish
Salmon provides 40 grams of protein per half fillet plus omega-3 fatty acids that support muscle recovery and reduce inflammation. The healthy fats also support hormone production necessary for muscle growth.
How to eat it: Baked with lemon and herbs, pan-seared, or added to grain bowls.
Greek Yogurt
Greek yogurt is highly nutritious, offering high amounts of calcium, vitamin B12, phosphorus, and riboflavin. Compared to regular yogurt, Greek yogurt contains nearly double the amount of protein—around 23-24 grams per cup. It provides both slow- and fast-digesting proteins, supporting muscle development to enhance glute size.
How to eat it: With berries for breakfast, as a base for smoothies, or as a high-protein snack.
Lean Beef
A good source of high-quality protein and iron, with about 21 grams per 4 ounces. The iron is crucial for oxygen transport in the blood, which muscles need during exercise.
How to eat it: In stir-fries, as burger patties, or in meal-prepped taco bowls.
Cottage Cheese
With 28 grams of protein per cup, cottage cheese is one of the most protein-dense dairy products available. It's also rich in calcium and contains casein protein, which digests slowly and provides a steady supply of amino acids.
How to eat it: Topped with fruit, mixed with herbs as a savory snack, or blended into smoothies.
Tofu and Tempeh
For plant-based eaters, tofu and tempeh made from concentrated soy milk contain protein, manganese, calcium, selenium, and phosphorus. Soy protein is highly beneficial for boosting glute growth.
How to eat them: Stir-fried, marinated and baked, or crumbled into scrambles.
Whey Protein Powder
Not a whole food, but worth mentioning. Mixing whey protein with milk, fruits, and vegetables after exercise provides a convenient way to hit your protein targets and boost glute size. Plant-based protein powders are also effective if you prefer to avoid dairy.
How to use it: Post-workout shakes, mixed into oatmeal, or blended into smoothies.
Complex Carbohydrates for Energy and Recovery
Quinoa
A highly nutritious grain that contains all nine essential amino acids your body cannot synthesize on its own. Quinoa is also high in carbohydrates, providing additional energy for your workouts.
How to eat it: As a side dish, mixed into salads, or as a base for grain bowls.
Brown Rice
Brown rice provides a perfect balance of complex carbs and protein. It contains branched-chain amino acids (BCAAs), which are directly broken down into muscles to quickly provide energy. Studies show that BCAAs can reduce soreness, decrease muscle fatigue, enhance muscle protein synthesis, and minimize muscle loss.
How to eat it: As a side with protein and vegetables, in stir-fries, or as fried rice.
Sweet Potatoes
Sweet potatoes (especially Okinawan Purple sweet potatoes, which are extremely high in antioxidants) are excellent complex carbs that break down slowly, providing steady fuel. They're also rich in vitamins and minerals to support recovery.
How to eat them: Baked, roasted as fries, mashed, or cubed in grain bowls.
Oats
Perfect for breakfast, oats provide sustained energy and can be mixed with protein powder for a high-protein, carb-rich meal to fuel your training.
How to eat them: As overnight oats with protein powder and berries, or cooked with Greek yogurt mixed in.
Whole Grain Bread and Pasta
Provides the carbohydrates you need to fuel intense glute workouts without causing blood sugar spikes.
How to eat them: Whole grain toast with eggs, pasta with lean protein and vegetables.
Healthy Fats for Hormone Support
Avocados
Avocados are a fruit that provides healthy fats, protein, and fiber. They're rich in vitamin C, potassium, vitamin B6, and magnesium. Some studies suggest that the antioxidants in avocados may reduce exercise-induced muscle injuries, soreness, and inflammation, improving recovery time.
How to eat them: Sliced on toast, in salads, blended into smoothies, or as guacamole.
Nuts and Nut Butters
Nut butters like cashew, almond, and peanut butter are rich in healthy fats and essential nutrients such as vitamin E, magnesium, potassium, and calcium. Each tablespoon contains about 3.5 grams of protein, making nut butters an easy way to increase protein intake.
How to eat them: Spread on toast, mixed into oatmeal, with apple slices, or straight from the spoon.
Flaxseeds and Chia Seeds
Just 2 tablespoons of flaxseeds provide approximately 4 grams of plant-based protein. They're also rich in omega-3 fatty acids, magnesium, phosphorus, and B vitamins—all supportive of muscle growth.
How to eat them: Mixed into smoothies, sprinkled on yogurt, or added to oatmeal.
Olive Oil
A source of healthy monounsaturated fats that support hormone production and reduce inflammation.
How to use it: For cooking, drizzled on salads, or used in marinades.
Legumes and Beans
Legumes are a plant family that includes beans, lentils, peas, and peanuts. Overall, these foods are rich in protein, which helps maximize muscle synthesis and promote glute development. They're also high in fiber and complex carbohydrates.
How to eat them: In soups, as hummus, mixed into salads, or as the base of vegetarian meals.
Fruits and Vegetables
Don't forget to include plenty of vegetables and fruits in your diet. These nutrient-dense foods provide vitamins, minerals, and antioxidants that support overall health and muscle function. While they're not directly building your glutes, they support the recovery and hormonal processes that make muscle growth possible.
Key fruits and vegetables:
Sample High-Protein Meal Plan for Glute Growth
Here's what a day of eating might look like when you're trying to build your glutes:
Breakfast: Protein-Packed Oats
Approximately: 400 calories, 35g protein
Mid-Morning Snack: Greek Yogurt Bowl
Approximately: 300 calories, 25g protein
Lunch: Chicken and Quinoa Bowl
Approximately: 500 calories, 45g protein
Pre-Workout Snack: Energy Boost
Approximately: 300 calories, 15g protein
Post-Workout: Recovery Shake
Approximately: 400 calories, 40g protein
Dinner: Salmon Power Plate
Approximately: 550 calories, 45g protein
Evening Snack (if needed): Cottage Cheese Bowl
Approximately: 200 calories, 28g protein
Daily Total: Approximately 2,650 calories, 233g protein
Note: Adjust portions based on your body weight, activity level, and goals.
What About Supplements for Glute Growth?
Let's keep this quick: there are no magic supplements for glute growth and most supplements are a waste of money.
What actually works:
Protein Powder: Useful if you don't get enough from whole food sources. Plant-based options are kinder to your digestive tract and the environment.
Creatine: May be useful as it's safe and effective, assisting in muscle and strength increases. Take 3-5 grams daily.
Caffeine: A pre-workout source to get you fired up. Stick to coffee, 100-200mg caffeine pills, or a small sugar-free energy drink. Avoid expensive pre-workouts—they're often overpriced and packed with unnecessary compounds.
That's it. Everything else is unnecessary for 90% of you.
How to Structure Your Nutrition Around Training
Strategic eating around your workouts can enhance glute growth:
Pre-Workout (1-2 hours before):
Example: Oatmeal with banana and protein powder
Post-Workout (within 2 hours after):
Example: Protein shake with banana, then a full meal later
Throughout the Day:
The Missing Piece: You Need Proper Glute Training
Remember, food alone won't build your glutes. You need to consistently train your lower body at least two to three times per week with proper intensity and progressive overload.
Glutes grow from heavy, compound lifts done consistently. You need exercises like:
This is where the Strong Curves program comes in. Developed by world-renowned gluteal expert Bret Contreras (known as "The Glute Guy"), Strong Curves offers science-backed, field-tested programs specifically designed for building better glutes.
The program focuses on progressive overload, proper form, and glute activation—exactly what you need to actually build that muscle. Combined with the nutrition strategies in this article, it's the complete package for transforming your glutes.
Common Mistakes That Sabotage Glute Growth
1. Not Eating Enough
Undereating is the number one reason women don't build glutes. You need a calorie surplus—there's no way around it.
2. Insufficient Protein
Aiming for 100+ grams of protein daily is scary for many women, but it's essential. Start tracking to see how much you're actually eating.
3. Focusing Only on Cardio
Running and cardio won't build your glutes. They might even hinder growth by creating too large of a calorie deficit.
4. Not Training Glutes Specifically
Generic leg day isn't enough. You need targeted glute exercises with proper activation.
5. Constantly Changing Routines
Muscle growth comes from progressive overload—doing the same exercises and getting stronger. Stop program hopping.
6. Expecting Overnight Results
Building muscle takes months, not weeks. Be patient and consistent.
How Long Does It Take to See Results?
With proper nutrition and training, here's what to expect:
Weeks 1-4: Learning exercises, minor strength gains, feeling more activation in glutes
Weeks 5-8: Noticeable strength increases, slight visual changes, clothes fitting differently
Weeks 9-12: Clear visual improvements, significant strength gains, others starting to notice
Months 4-6: Substantial transformation, well-developed glutes, major strength improvements
Months 6-12: Continue refining shape, building more muscle, achieving your goal physique
Remember: You can't out-train a bad diet, but you also can't out-eat bad training.
The Bottom Line
So, what food makes your butt bigger? The honest answer: protein-rich foods, complex carbohydrates, and healthy fats—combined with a structured glute training program like Strong Curves.
Here's your action plan:
The glutes you want are absolutely achievable. It requires the right training stimulus, adequate nutrition, and consistent effort over time. No shortcuts, no magic foods—just proven methods that work.
Now stop reading and start doing. Your stronger, rounder glutes are waiting.
Ready to start your glute transformation? The Strong Curves program provides the exact training you need, and now you have the nutrition knowledge to fuel those gains. Combine both, stay consistent, and watch your glutes transform.