What Foods Should You Actually Eat for Massive Glute Gains
Growing your glutes may be the main reason you got into fitness in the first place. It is currently the most popular trend among women in the world.
Working out is half of the work, though. Besides strength training, you should think of your diet, too, when you want to change your body.
Your diet can speed up the process and help you achieve your goals faster.
Save this article for later reference.
What foods should you eat for glute gains?
When you want to grow your glutes, you’re building muscle.
There are three main macronutrients: protein, carbohydrates, and fats.
You should consume all of them and find a balanced diet that works for your body and needs to build muscle.
However, when it comes to gaining muscle, protein should be your number one priority.
Lean Protein Foods + Examples
Protein is a must in your diet, no matter what fitness goal you want to achieve.
Eating enough protein helps you build muscle, speeds up your recovery, and improves your overall health.
Foods high in protein are great because they are low in calories while keeping you satiated for longer.
Here are some protein-rich foods you can add to your diet:
Lean meats
Fish
Legumes
Eggs
Tofu
If you need more information about protein sources, how to consume more, and some meal ideas, download the FREE Protein Cheat Sheet.
Hitting your daily protein intake should be a priority. However, it’s not the only food that will support the growth of your glutes.
Fiber-Rich Carbs
While many people claim that carbohydrates only make you fat, that’s not true.
Carbohydrates support muscle building and boost your performance and recovery.
Fiber-rich carbs keep you satiated for longer and are the primary fuel your body uses when it needs energy.
Not all carbs are equal, though.
When you build your diet, look for a healthy balance you can maintain in your everyday life.
Try prioritizing fiber-rich carbs from whole food sources, and minimize the processed ones high in sugar.
Here are some examples:
Oats
Quinoa
Brown rice
Vegetables
Fruits
Healthy fats
When you want to gain more muscle, fats are a ready source of additional energy.
They also keep you satiated for longer, regulate inflammation, and benefit your overall health.
Try to prioritize foods high in Omega-3 and Omega-6 fats.
Here are some examples:
Avocado
Olive/ avocado/ coconut oil
Salmon and other fatty fish
Nuts
Nut and seed butter
Butter
Aged cheese
Chia seeds
Hemp hearts
Those are the three macronutrients that have to be a part of a well-balanced diet that works best for your need and goals.
If you need any additional help with nutrition, check my 1:1 nutrition coaching. You will get the guidance you’re missing to achieve your goals and become your healthiest and happiest self.
Diet and Lifestyle Role
When you want to change your body, you should think of other aspects of your diet and lifestyle.
Eat more calories than you burn - Caloric surplus
Growing your glutes or any other part of your body means that you have to eat more. You can’t expect your body to grow if you’re not eating enough.
Consuming more calories than you burn means you’re in a caloric surplus, aka you’re gaining muscle.
Prioritize the nutrients that we talked about above, move your body regularly, and you’re on your way to building that booty.
Also, you shouldn’t worry if the scale is going up a few pounds. Remember: muscle weighs, too.
If you want to grow a part of your body, you will weigh more. And there’s nothing wrong with this.
Before starting, though, make sure you’re clear on your goals and know what to expect.
Macros for Gains
As we’ve already discussed, protein is essential for muscle building and growth. Try to incorporate more protein sources into your diet.
Add protein-dense food to all of your meals, including snacks. Everyone’s protein daily intake and goal are different but aim for at least 2g of protein per kg bodyweight.
Don’t cut carbs or fats from your diet. They are essential when it comes to building muscle.
Focus on creating a diet you can stick to daily and enjoy - this is the shortest way to consistency.
Workouts
When you want to grow your glutes, strength training is your best shot. Focus on the basic exercises that will help you speed up the process.
Also, don’t perform random exercises every week. Stick to the same workout for the same muscle groups for at least 4 - 6 weeks.
You won't see any progress if you perform an exercise once per month.
Have a fitness program you follow and perform the same exercises for 4-6 weeks to see significant progress.
For optimal glute growth, work out your lower body twice a week.
While building your glutes, don’t forget about the rest of your body. It’s essential to think of it as a whole. Do upper-body and/ or full-body workouts, too.
Getting Enough Rest and Good-Quality Sleep
Overtraining at the gym, being under constant physical and mental stress, and not getting enough sleep will stop you from achieving any results.
When you want to change your body, accept it as a whole. Find healthy ways to cope with stress, know when to take a rest day, and try to get good sleep every night.
Meal Timing and Frequency
Some fitness gurus will tell you that timing is everything. And they would be correct if you were a professional athlete.
You might have heard that you have to eat protein immediately after a workout. If you skip this step, you will lose your progress.
Well, this is not entirely right. It’s good to eat a high-protein meal after workouts, but you can eat anywhere between 30 minutes to 4 hours after training.
So, don’t rush with the protein shake. If you have time, you can enjoy a nice meal at home.
Some people love eating 5-6 meals a day. Their diet consists of 3 bigger meals and a few snacks in between.
Others eat only three times per day - and still see progress.
Your meal frequency is entirely up to your preference and schedule.
So what should you do? How many times per day should you eat?
The answer to this question and many others is similar:
It’s up to you.
You decide what you can thrive on and what works for your everyday life.
If you prefer to eat only bigger meals and don’t feel hungry between them, eliminate snacks. Make sure you’re eating more food than you burn to get those glute gains.
If you like eating every 2-3 hours, this will work, too. Add protein-rich food even to your snacks. This way, you will make sure to hit your daily goal.
Don’t ever try to fit a certain diet because it works for somebody else. Remember that everyone’s body is different.
Find the thing that works for you and stick to it. It may take a little experimenting, but be patient and trust the process.
Supplements
Should you take supplements if you want to build your glutes?
Adding supplements to your diet is a good tactic if you can’t hit your daily protein goal from your diet.
However, if you eat enough from your foods, you don’t have to add a protein supplement.
Supplements should be only an additive to an already well-balanced diet.
For example, protein shakes and bars come in handy when you’re short on time or want to boost your pancakes with some extra protein.
To summarize it - first, focus on building a well-balanced diet full of foods high in nutrients. If you struggle to hit your goals or find it convenient, you can add supplements to help you achieve that.
Be Patient
When it comes to changing your body, it takes time. And by time, I mean a few months.
As I mentioned, set clear goals, plan how to achieve them, and know what to expect.
Even if you’re doing everything perfectly, change doesn’t happen overnight.
Instead of focusing only on the goal, try to enjoy the journey. Besides growing your glutes, you’re building life-long healthy habits.
Appreciate your efforts and take one step at a time.
Make It Enjoyable
Whatever change you want to make in your lifestyle or body, make it enjoyable.
You might want to lose weight or gain muscle - find the way that works for you.
For example, if you thrive on a high-carb diet, don’t try to cut them out.
There is no one-size-fits-all, especially when it comes to changing your body.
You’re a unique human being, so you need a unique approach.
Also, don’t forget that results come after you build consistency. How do you expect to be consistent if you don’t enjoy your new way of life?!
What to Eat in a Day to Grow Your Glutes
I’ve put together a FREE example of what you to eat in a day for glute gains. I haven’t included any portion sizes or calories as everyone's needs are different.
Download now for FREE!
Keep in mind: it is just an example full day of eating, not the meals you should eat every day.
Also, don't expect to grow your glutes if you follow a plan for a day. Results show up after building consistency.
A healthy diet consists of a variety and is different for everyone. Talk with a dietitian, nutritionist, or nutrition coach for best recommendations.
Conclusion
Changing your body takes time. How you work out and what you eat for glute gains hugely impact your results.
However, there are other lifestyle changes you should make to see significant progress.
When you want to change your body, focus on being consistent with the improvements you make.
Also, make sure you enjoy those changes because that is the easier way you can stick to them.
Eating eggs and steak at every meal won’t give you the glute gains you expect.
But building a well-balanced diet, prioritizing whole foods, rest, good sleep, and reducing stress is a sure way to achieve any goal when you want to change your body.
I hope this article motivated you to keep going with your wellness journey with more confidence.
Also, let me know about your nutrition and wellness struggles in the comments below or fill out my survey. Once I know what bothers you, I will end it.
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