15 foods to eat if you want to improve your butt size

Combining regular exercise with a healthy diet is one of the effective strategies to help you improve butt size. These foods below can increase muscle growth, strength and increase recovery.

1. Salmon

Salmon is an excellent source of proteins containing omega-3fatty acids , which bring many health benefits.

Some studies show that omega-3 fats reduce inflammation, which can accelerate muscle recovery and growth. Older adults who use omega-3 for 6 months increase volume and muscle strength compared to those who do not.

2. Flaxseed

Flaxseed contains not only omega-3 fatty acids, but also rich in magnesium, phosphorus and B vitamins. Adding flaxseed to nutrition is also a great way to increase the amount of protein needed daily.

In fact, just 2 tablespoons (21 grams) of flaxseed provided about 4 grams of protein from plants. Increasing the amount of protein is essential to build muscle for your 3rd round.


Flaxseed contains a very good amount of protein for users

3. egg

Eggs are very nutritious foods, providing a lot of selenium, vitamin B12, riboflavin and phosphorus. The B vitamins in the egg can help your body produce energy for daily activities. Each egg has just provided about 6 grams of protein, which is what makes this food an excellent source of protein supplement nutrition.

In addition, leucine is an amino acid in eggs that stimulates muscle synthesis and reduces the decomposition of muscle proteins, especially beneficial for increasing the size of the buttock ring.

4. Quinoa

Quinoa is a nutrient-rich nut, in addition, quinoa also contains all the nine essential amino acids that you must have from your diet due to your body's inality of being able to produce itself.

Quinoa it has a high content of carbs (starch), which is an additional source of energy for your workout.

5. Legumes

Legumes are a family of plants consisting of beans, lentils, peas and peanuts. In general these foods contain a lot of proteins that maximize muscle synthesis and promote butt muscle growth.


Foods belonging to the group of legumes help provide large amounts of Protein to the body

6. brown rice

Brown rice provides the perfect balance between carbs and complex proteins. In an 8-week study on 24 subjects involved in the study, if taken daily brown rice protein supplements improved body composition and exercise performance .

Brown rice also contains many branched-chain amino acids (BCAAs), which are decomposed directly into the muscles for a quick source of energy. Studies show that BCAAs can relieve aches and pains and reduce muscle fatigue, increase muscle protein synthesis and limit muscle loss to help you increase butt size stimulation.

7. Protein shakes

Protein shakes are a great choice for a snack after workouts. Whey protein is a protein found in milk, which has been proven to promote muscle growth and recovery after exercise. After the workout, you should mix whey protein with milk, fruits and vegetables to increase the size of the butt.

8. butter

Avocados are fruits that provide very healthy fats, proteins and fiber, avocados are also rich in vitamin C, potassium, vitamin B6 and magnesium. Avocados are also high in antioxidants, including carotenoids such as lutein, zeaxanthin and cryptoxanthin.

Some studies show that the antioxidants of avocados can reduce muscle damage caused by exercise, soreness and inflammation to speed up recovery time. Plus, avocados are rich in potassium, which is an important nutrient associated with muscle contraction and muscle growth.


Avocado is a nutritious food with many essential nutrients

9. milk

A cup of milk about 236 ml has about 8 grams of protein, which is a great snack after the gym.

A small 12-week study of 20 women found that drinking milk after exercise resistance helps strengthen muscles and increase strength, as well as reduce fat.

10. Pumpkin seeds

Pumpkin seeds are a snack option that is both delicious and nutritious for a balanced diet, increasing in size butt size.

Pumpkin seeds are rich in magnesium, providing 40% of your daily needs. Not only does your body use magnesium for muscle and metabolic function, but it may also need many of these nutrients after physical activity.

11. Greek yogurt

Greek yogurt is actually a source of nutritional energy with a large amount of calcium,vitamin B12, phosphorus and riboflavin in each serving .

Compared to regular yogurt, Greek yogurt has almost twice as much protein, about 24 grams of protein in each jar (245 grams).

Like other dairy products, Greek yogurt provides both slow and fast digestive proteins, which support muscle growth to improve butt size size.


Greek yogurt is a denser version of yogurt and more creamy than regular yogurt

12. bean curd

Tofu is produced from concentrated soy milk, which contains protein, manganese, calcium, selenium and phon phosphates, so soy protein is extremely beneficial for 3rd round expansion.

13. Nut butter

Avocado nuts such as cashews, almonds and peanut butter all contain large amounts of healthy fats, as well as essential nutrients such as vitamin E, magnesium, potassium and calcium.

Each tablespoon (16 grams) contains about 3.5 grams of protein, making avocado seeds an easy dish to increase the protein content required in your favorite snacks.

14. Chicken breast

Chicken breast is a source of high-quality protein. Chicken is also rich in B vitamins, such as niacin and vitamins B6 and B12. Having enough of these vitamins in nutrition plays a very important role in promoting the production of energy provided for the workout process.

chicken breast

Chicken breast contains large amounts of vitamins of group B to help the body produce energy

15. Cottage Cheese

Cottage cheese is made from curd, which has a mild and very nutritious flavor, providing about 22 grams of protein per jar (210gr). This cheese also contains a lot of phosphorus, vitamin B12, selenium and riboflavin.

If used in the same casein, this is a slow-absorbing milk protein, which will help to increase muscle synthesis to help you get a greater volume of buttock muscles.


  • Note when building a diet for gym people
  • Omega-6 fatty acids: Uses, side effects, instructions for use
  • Role and effect of zinc on children

About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


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