Getting a bigger butt is just like building any other muscle in your body — it takes a combination of proper nutrition and exercise.
The workouts are fairly easy to figure out though. You’ve got squats, deadlifts, hip thrusts, and a handful of other movements that specifically target your glutes.
But here’s the thing: Those workouts won’t even be half as effective without foods that make your butt bigger. It’ll be like stepping on the gas pedal without putting your car in gear.
On the contrary, I also understand that some of you just want bigger butts without stepping foot inside a gym. That’s possible with food, too, and I think it’s important that we talk about these things before you actually get to eating.
Can certain foods make your bum bigger?
It’s not just protein either. The same research says that even the non-protein components of food — meaning fat, carbs, and other nutrients — have an effect on your growth. Compared to protein powders where most of what you get is, well, protein, the advantage of eating whole food is far greater.
Now, about not having to workout…
The simple answer to this is you’re going to have to eat calorie dense foods and put on a bit of weight in the form of fat.
Unfortunately, fat distribution is mostly systemic which means you’ll likely gain weight everywhere else, too. So, no, there’s not a single food in the world that magically makes just your butt fatter.
The trick is to gain just enough fat (and weight) to increase the size of your rump but still feel comfortable about every other part of your body. Where you draw the line is up to you.
Having said that, I think it’s about time we get to the meat of this thing.
What foods make your butt bigger?
And I’m not just talking about egg whites either. I’m talking all of it — including the fatty yolks!
Don’t believe me? Here’s some science for ‘ya:
Per study, people who eat whole eggs post-workout had a 40% better muscle-building response than those who only ate egg whites. Basically, this means your tushy and the rest of your muscles are more capable of growing when you eat both the yolk and the white.
Also, the results of the study are based on post-workout ingestion of eggs worth 18g of protein (i.e. 3 large eggs). Keep that in mind the next time you finish an exercise session.
Here’s something you probably already know about. After all, virtually every trainer in the world will tell you to eat chicken (and more chicken after that). And, to be even more specific, chicken breast!
I guess the simplest way to explain this is that it’s an incredibly cost-effective source of lean protein and there’s literally hundreds, if not thousands of healthy ways to prepare it. But, more importantly, to me, it’s easy to measure.
A piece of 3 ½ oz (100g) chicken breast has roughly 30g of protein. Per study, that’s all the protein you need to increase muscle protein synthesis. Unless you weigh about 300 lbs and are clad in muscle ala prime Arnold Swarzhenegger, consuming more protein than that as your post-workout meal won’t really make a difference to you growing your gluteal muscles.
While similar to chicken (in a lot of ways), there are slight differences between the 2. In a nutshell, USDA data shows turkey having less calories, less fat, less cholesterol, and slightly more protein.
Overall, it’s simply the modestly leaner alternative which, in a way, also gives it the slight edge in terms of growing your glutes. On that note, it’s also more expensive and less available, so choosing chicken really isn’t wrong either.
4. Fatty fish (salmon)
I’m confident a lot of you are going to agree with me when I say that the ideal butt isn’t all muscle. A bit of fat to round out and smoothen those peaches look amazing, doesn’t it?
That’s where calorie dense fish like salmon comes in.
Compared to chicken breasts, wild salmon has nearly twice as much fat at 6.3g per 100g versus chicken breast’s 3.6g per 100g. That’s not to say that food with more fat will also put more weight in your bums though, but it’ll definitely help fill out the calories.
Plus, among the fat found in salmon and other fatty fish is omega-3 — a fatty acid that’s been known to amplify your body’s anabolic response to exercise and accelerate recovery. Oh, and did I mention it’s good for your heart, too?
5. Sweet potatoes
I know what you’re thinking.
“Does sweet potato make your bum bigger? Really? It’s full of carbs!”
Yes, it does make your butt bigger and yes, it is full of carbs. So, while everything up to this point was all about protein and muscle, now is where we start talking about the non-protein components of food.
Anyway, one of the reasons why it’s great is that some of the carbs you get from sweet potatoes will be promptly stored as glycogen which your glutes use when exercising. Without it, your workouts generally won’t be as effective.
More than that though, it has a lower glycemic index (GI) than regular potatoes, making it a more steady source of fuel that your glutes are definitely going to need to get through tough workouts.
Sweet potatoes also have more fiber and calcium than regular potatoes. The fiber helps keep you full so you don’t go overboard with your calories while calcium, like magnesium and potassium, plays a vital role in muscle contraction which your glutes are absolutely going to need on those heavy sets.
First of all, like sweet potatoes, the carbs in oatmeal make it a great source of fiber and energy.
Second of all, carbs are important post-workout as well, particularly when taken together with protein (i.e. glycogen resynthesis) — which oatmeal also has, by the way — as it helps refuel your tank for the demands of your next workout.
And, last but not least, ever heard of protein sparing? In the context of building muscle, it’s basically using other macronutrients such as fat and carbs for energy to protect your muscles from breaking down. And, apparently, carbs do a better job of that than fats do, ultimately making oatmeal, in my opinion, one of the best super foods that make your butt bigger.
7. Brown Rice
A cup of brown rice also has around 4.5g of protein to go along with over 45g of carbs (per USDA). So, the same reasons that make oatmeal great for your butt? Glycogen storage, glycogen resynthesis, and protein sparing — it all applies to brown rice, too.
But let’s dig a little deeper.
The protein in brown rice contains the complete set of BCAAs — amino acids which have been known to have beneficial effects on fitness such as boosting protein synthesis and recovery. Oh, and although incomplete, brown rice has essential amino acids, too. Not just BCAAs.
Like brown rice and oats, quinoa is another excellent source of whole grain carbohydrates and plant-based protein. So, again, all that stuff about oatmeal applies here as well.
However, I like to think that quinoa is a particularly great protein source for vegans just because it has all the essential amino acids. You can’t say that about a lot of plant-based food. Not even brown rice.
Also, I’ve always told people that workouts end up being better when you’re happy and jumping with energy versus just being at the gym to do your sets. This, in large part, is why I think essential amino acids are great for building a juicier butt because they help with both mood and energy.
9. Legumes and nuts
While we’re on the topic of plant-based proteins, let’s talk about legumes and nuts. They’re generally packed with protein, micronutrients, and a bit of healthy fat.
100g of frozen edamame, for example, has a whopping 12g of protein. Chickpeas have even more protein at 20g. Other protein rich legumes you can have as a vegan are lentils, black beans, red kidney beans, green peas, and several others.
Furthermore, a few muscle-building micronutrients found in both nuts and legumes include iron which serve to help give your muscles oxygen, zinc which influences recovery and testosterone, and magnesium and potassium which are both involved in muscle contraction.
First of all, did you know that per 100g, avocados have 485mg of potassium compared to banana’s 326mg? It’s crazy, really, considering how bananas are perhaps best known for their potassium content. Also, while not nearly as impressive, avocados have a bit of magnesium and calcium in them, too.
Having said that, if you asked me now how to get a bigger butt with avocados, I’d say it’s more about shifting your diet from saturated fat to the monounsaturated fat (oleic acid) that the fruit is loaded with. Per research, doing so may increase your resting metabolism which helps you lose fat.
With the right exercises and nutrition, those glutes will grow while you lose inches off of your waist, ultimately giving you a more proportioned body that highlights a flat belly and a well rounded bottom.
For what seems like forever, milk has been one of the more common post-workout sources of nutrition for bodybuilders, models, and even just your everyday fitness enthusiast — and it’s no surprise. After all, research proves how effective it is at improving protein synthesis after exercise.
So, if you were wondering, “does milk make your buttocks bigger?”, science says yes.
And, since milk has casein and whey (slow- and fast-digesting proteins respectively), milk essentially feeds your muscles both immediately and hours after exercise which is important if you’re trying to make your butter bigger.
12. Greek Yogurt
Greek yogurt has a stronger sour taste than regular yogurt simply because it’s more concentrated. Whether that’s good or bad, I leave up to you but here’s what I know:
The fact that it’s more concentrated also gives it almost twice as much protein than regular yogurt (nearly 10g of protein for Greek yogurt vs. just over 5g of protein for plain yogurt), making it an effective way to thicken those badonkadonks.
However, the protein in Greek yogurt is mostly made up of casein as most of the whey gets left behind in the straining process. Pair that with your favorite whey protein powder though, and you’ve got yourself a tandem of foods that make your butt bigger in no time.
For more options, check out this article we wrote about the best plant based protein powders.
13. Cottage cheese
Welp, what do you know? More dairy products.
As usual, this is packed with protein at over 11g per 100g of cottage cheese. Plus, I think it’s tasty (although some of you might disagree).
Nevertheless, like Greek yogurt, most of the protein in cottage cheese is casein — a slow-digesting protein that keeps your amino acid levels heightened over longer periods of time. Along with the fact that it’s relatively low calorie, I think this makes it one of the better pre-bedtime snacks to have for recovery.
This leafy green has phytoecdysteroids that, according to research, may increase protein synthesis by up to 20%. So, in case you had doubts, YES, eating spinach does help grow your glutes.
More than that though, spinach is also known to be an excellent source of iron. Apart from delivering oxygen to our working muscles, iron also plays a role in the conversion of carbs to energy that, again, your glutes will need.
On its own, I honestly don’t think broccoli is all that good for muscle, let alone the buns of your dreams. It doesn’t have a lot of protein and, to me, it just doesn’t taste that good.
So, why is this vegetable on the plates of nearly every member of the fitness community? And why am I considering this as one of the top foods that make your butt bigger?
The simple reason is that while it’s a mediocre source of protein, it also packs plenty of micronutrients in varying amounts. Some of these micronutrients, like vitamin K and C for example, are relatively high given the amount of calories in broccoli, while others such as magnesium aren’t as impressive.
However, the fact alone that it has all these nutrients makes it a good addition to virtually any diet as it helps give you more well-balanced meals that your body will need to not just grow, but function properly.
16. Flaxseeds, chia seeds, and hemp seeds
All 3 of these seeds are excellent sources of omega 3 and 6 fatty acids as well as fiber, antioxidants, and plant-based protein.
By now, you should know all about the anabolic benefits of omega 3 — the fatty acid commonly attributed to fatty fish. Contrary to what you might understand about omega 6, however, is that it’s actually good for your heart (per Harvard).
Circling back to the point though, I like to think of these three as dense little nutrient bombs that you can easily add to virtually any meal. Somewhat like broccoli (but not really). Need more protein? Healthy fat? Fiber? Sprinkle either of these seeds to your morning oatmeal and you’ve got yourself a more complete butt-building breakfast.
Plus, I think they’re all mildly flavored — just enough so you can taste them a little but definitely not too much that they overpower whatever else is in your bowl.
One of the more common questions I get asked about this topic is, “does mayonnaise make your bum bigger?”
Short answer: Yes.
Mayonnaise is basically a combination of egg yolks and a lot (and I mean a whole lot) of oil which means it’s mostly fat. Consequently, this high fat content makes it a calorie dense food and constantly having it is an easy way to gain weight, including in around your bottom.
It’s probably not a good idea to have too much of it though, so take it easy.
Also, it’s fairly simple to make at home. You can use a whisk and bowl if you want but if you’re lazy like I am, a good hand blender makes it so much easier. If you need more convincing, watch this video of Gordan Ramsay himself making mayonnaise in less than 2 minutes.
18. Almond butter
I don’t know if you’ve noticed but almond butter typically has more fat than it has protein. This makes it a highly caloric food that can easily send weight up that butt.
Justin’s Classic Almond Butter, in particular, comes with 6g of protein, 19g of fat, and 220 calories per serving. From experience, it’s easier to spread than regular peanut butter because it’s not as tense and, to me, that’s a good thing. Oh, and of course, it’s tasty.
As you can see, there’s more than one way to answer the question of what food makes your butt bigger. Overall though, it’s all about getting the right nutrients in your system in the right proportions.
You’re going to need a lot of protein so you have building blocks (i.e. amino acids) to form and repair your muscles, carbs so your body has the energy to push through exercises as well as spare your protein and muscle tissue, and healthy fat to further amplify your body’s anabolic response and to easily rack up the calories.
You will also need several vitamins and minerals to keep all your systems, including the ones involved in building muscle, optimally running.
What are you waiting for? Get to squatting or get to cooking!
Oh, but don’t forget to tell your friends about us so we can help them get bigger butts, too!