Eating well is key to achieving muscle gains. You’ve probably heard the term “abs are made in the kitchen”—this statement holds true for every muscle group.
No matter your workout routine, if you don’t support it with a proper, protein-rich diet, you will never see the desired results. While it’s impossible to grow specific muscle groups solely with food, we can isolate and train them, supporting growth through good nutrition.
Growing muscle, especially glutes, depends on adequate protein consumption. When discussing what to eat to grow glutes, it’s important that our diet consists mainly of protein-rich foods like red meat, seafood, and poultry.
If we want to grow our glutes, we should aim for at least a lean bulk, as this ensures that the size of our glute muscles increases.
To increase the size of your glutes, you need to do the correct exercises and eat in a calorie surplus to achieve the desired results.
What to Eat to Grow Glutes?
You are probably already trying to grow your glutes, and it’s possible that you’ve hit a roadblock. Growing glutes or any other muscle follows a very simple formula: calorie surplus + strength training = overall muscle growth.
In this article, we will discuss certain foods that are particularly beneficial for growing muscle and increasing overall mass. To access recipes with these ingredients, simply download the Workit App to calculate your daily calorie and protein needs and receive appropriate meal plans to fuel your growth.
As we mentioned, to grow our glutes, we need to eat in a calorie surplus, meaning consuming more calories than we burn. This is often referred to as a “bulk,” and it can be approached in two ways: a lean bulk or an aggressive bulk.
- Aggressive Bulk – Consuming 500-1,000 calories above your daily maintenance is regarded as an aggressive bulk. Aggressive bulking is great for gaining weight quickly, which can increase the size of your gluteus muscles. However, you’ll also accumulate more fat throughout your body.
- Lean Bulk – Eating 250-300 calories above your daily maintenance is considered a lean bulk. Lean bulking takes a more disciplined and gradual approach, ensuring that you gain overall weight with more muscle and less fat.
Your diet is key to achieving your fitness goals, and protein is crucial when planning your meals. So, our focus will be on red meat, seafood, and poultry, complemented by appropriate amounts of healthy carbohydrates.
Key Takeaways
Several key factors play a role in increasing muscle mass. To build and grow your glutes effectively, you need to be mindful of the following criteria:
- Eating Enough Protein – Consuming enough protein is crucial. You can calculate your protein intake using this formula:
Protein Intake = Bodyweight (in pounds) × 1.0 grams.
For example, if a person weighs 150 pounds, the calculation would be: 150 × 1.0 = 150 grams of protein per day.
- Calorie Surplus – Depending on whether you’re aiming for a lean bulk or an aggressive bulk, you can use different formulas. For more accurate calculations, we recommend downloading the Workit App and using the free calorie calculator.
For a lean bulk: Calories for Lean Bulk = Maintenance Calories + 250 to 300.
For an aggressive bulk: Calories for Aggressive Bulk = Maintenance Calories + 500 to 1,000.
If you don’t know your daily calorie maintenance, you can estimate it with this formula: Bodyweight (in pounds) × 14.
As we are focused on growing our glutes and increasing muscle mass, it’s essential to maintain a calorie surplus; otherwise, progress will be slow and likely ineffective.
- Quality Sleep – It’s important to get quality sleep. If your sleep cycle is disrupted and you don’t get 6-8 hours of quality sleep daily, you might develop health problems that can interfere with your fitness journey. Remember that sleep is crucial for your growth and progress.
- Rest – Don’t overtrain, and ensure you rest appropriately after workouts. Generally, working out three times a week is enough to achieve outstanding results. If you want to stay active throughout the week, consider adding low-impact workouts like walking, swimming, yoga, or cycling on your rest days.
Now, let’s move on to the foods that have been proven most effective for growing your glutes.
Red Meat
- Examples: Beef, lamb, pork, venison.
- Protein Content: 20-25 grams of protein per 100g.
- Calories: 200-300 calories per 100g, depending on the cut and fat content.
How It Helps Build Muscle:
- High Protein Content: Red meat is rich in quality proteins containing all essential amino acids. Read meat is superb for muscle growth and repair.
- Creatine: Red meat, along with seafood, is one of the best natural sources of creatine. Creatine is key for increasing energy and endurance, and it improves overall athletic performance, contributing to muscle mass growth.
- Iron and Zinc: Red meat is naturally rich in iron and zinc. Iron helps to produce hemoglobin, which carries oxygen to your muscles. Zinc has an important role in muscle growth and repair.
Seafood
- Examples: Salmon, tuna, shrimp, cod, mackerel.
- Protein Content: 20-25 grams of protein per 100g.
- Calories: 100-200 calories per 100g.
How It Helps Build Muscle:
- Lean Protein: Seafood has a lower fat percentage compared to red meat, while the protein content is approximately the same. Seafood is excellent for lean muscle gain.
- Omega-3 Fatty Acids: Omega-3s help reduce inflammation and improve muscle protein synthesis. Obtaining Omega-3 is healthier than taking Omega-3 supplements.
- Vitamins and Minerals: Seafood contains vitamins that are crucial muscle function and overall energy levels. Vitamin B12 and Vitamins D are such examples.
Poultry
- Examples: Chicken, turkey, duck.
- Protein Content: 20-24 grams of protein per 100g.
- Calories: 150-200 calories per 100g.
How It Helps Build Muscle:
- Lean Protein: For example, chicken breast provides a high amount of protein with a low fat percentage, making it great for lean muscle growth.
- Amino Acids: Poultry is rich in leucine (Essential Amino Acid), which is key for muscle protein synthesis.
- Popularity: Chicken is the go-to choice for the majority of fitness enthusiasts, and chicken and rice is considered to be one of the most consumed meals by people who are trying to build their physiques.
Eggs
- Examples: Whole eggs, egg whites.
- Protein Content: 6 grams of protein per large egg.
- Calories: 70 calories per large egg.
How It Helps Build Muscle:
- Complete Protein: Eggs contain all the essential amino acids, making them perfect for building muscle, especially when eaten at breakfast. Eggs boost your testosterone.
- High in Leucine: Eggs, like poultry, are rich in leucine, which plays an important role in muscle protein synthesis.
- Healthy Fats: Eggs contain healthy fats like omega-3s, which significantly contribute to your overall health and well-being.
- Choline: Choline supports muscle function and cognitive performance.
Dairy
- Examples: Cottage cheese, Greek yogurt, cheese, milk.
- Protein Content:
- Cottage Cheese: 11 grams of protein per 100g.
- Greek Yogurt: 10 grams of protein per 100g.
- Cheese: around 20-25 grams of protein per 100g.
- Milk: 3-4 grams of protein per 100g.
- Calories:
- Cottage Cheese: 98 calories per 100g.
- Greek Yogurt: 59 calories per 100g.
- Cheese: 300-400 calories per 100g.
- Milk: From 42 calories (skim milk) to 62 calories (whole milk) per 100g.
How It Helps Build Muscle:
- Casein and Whey: Cottage cheese and milk contain casein and whey proteins. Both are ideal for muscle recovery and growth. (Yes, whey protein is made out of milk.)
- Calcium: Calcium is essential for bone health, and it supports your overall physical performance.
- Probiotics: Greek yogurt contains probiotics, supporting gut health, aiding in nutrient absorption, it is crucial for muscle growth.
- Rich in B Vitamins: Vitamin B helps in energy production and muscle recovery, diary products are particularly rich in B Vitamins.
Summary Table:
Category | Examples | Protein (per 100g) | Calories (per 100g) | Key Benefits |
---|---|---|---|---|
Red Meat | Beef, lamb, pork | 20-25g | 200-300 | High in protein, creatine, iron, and zinc |
Seafood | Salmon, tuna, shrimp | 20-25g | 100-200 | Lean protein, omega-3s, vitamins D and B12 |
Poultry | Chicken breast, turkey | 20-24g | 150-200 | Lean protein, rich in leucine, low in saturated fat |
Eggs | Whole eggs, egg whites | 13g | 155 | Complete protein, high in leucine, healthy fats |
Dairy | Cottage cheese, Greek yogurt, cheese | Varies (3-25g) | Varies (42-400) | Casein and whey, rich in calcium, probiotics in yogurt |
These foods are excellent choices for supporting muscle growth, as they provide essential nutrients that contribute to muscle repair, recovery, and overall development. Remember to pair your protein with healthy carbs like rice, potatoes, or sourdough bread (preferred but not required).
Since the plan is to stay in a calorie surplus, eating adequate amounts of carbs is essential to support this bulk. As a reminder, you can always access hundreds of healthy, easy-to-make recipes with complete macros within the Workit App.
Supplements to Support Your Growth
If you’re having a hard time maintaining consistency with your daily diet and struggle to hit your protein and calorie goals, you might consider adding supplements to your routine.
We recommend starting with whey protein as your first supplement, and if you’re feeling a bit more adventurous, creatine is another great option.
Whey and creatine are two of the most well-researched, studied, and proven-to-be-safe supplements that have been used by many of your favorite athletes and bodybuilders.
Whey contains both protein and calories, whereas creatine contains only creatine. Creatine supplements typically do not have any calories or protein unless additional ingredients are included. If you want to learn more about creatine and other supplements, consider reading our article, which serves as an introduction to supplements for beginners.
For example, making a smoothie with a scoop of whey can help you easily add up to 600 extra calories and 50g of protein. This can be an effective tool when trying to bulk and grow your glute muscles.
Workouts to Grow Your Glutes
Growing your glutes is not entirely dependent on your diet. It’s important to train your glute muscles properly to ensure growth in the desired area.
The exercises mentioned below are considered some of the best for focusing on glute muscle growth. These exercises can be performed with weights or as bodyweight exercises. Remember, to grow your glutes, you don’t need to lift a ton of weight.
Dumbbell Exercises
- Dumbbell Bulgarian Split Squats: Great for targeting the glutes and hamstrings.
- Dumbbell Deadlifts: Focuses on the glutes, hamstrings, and lower back.
- Dumbbell Step-Ups: A compound movement that targets the glutes, quads, and hamstrings.
- Dumbbell Glute Bridges: Helps activate and strengthen the glutes.
- Dumbbell Lunges: Effective for targeting the glutes, quads, and hamstrings.
- Dumbbell Sumo Squats: Focuses on the inner thighs and glutes.
Barbell Exercises
- Barbell Hip Thrusts: One of the most effective exercises for building the glutes.
- Barbell Squats: A compound movement that targets the glutes, quads, and hamstrings.
- Barbell Deadlifts: A powerful exercise that targets the glutes, hamstrings, and lower back.
- Barbell Glute Bridges: Focuses on glute activation and strength.
Bonus Exercise
- Cable Kickbacks (Not Dumbbell or Barbell): This exercise isolates the glutes and is a perfect exercise to build your gluteus muscles.
You can complete most of these exercises as bodyweight exercises. You can also get creative if you don’t have any weights available—for example, using water bottles as a substitute for dumbbells.
You can access a top-tier workout program that specifically targets the glutes within the Workit App.
Conclusion
Building glutes isn’t about eating specific foods but rather revolves around maintaining a protein-rich diet, working out consistently, and staying in a calorie surplus. There is no magic food that will instantly grow your glutes, but as we’ve discussed, there are preferred protein choices that can make the journey easier for you.
To sum this up once again, and to answer the question, “What should I eat to grow my glutes?”—you must follow a protein-rich diet, take supplements like whey and creatine if necessary, work out consistently, and sleep 6-8 hours a day. Additionally, ensure you have proper rest times to allow your muscles to recover.
Lastly, be realistic about your expectations and set achievable milestones. Remember, you can’t magically grow your glutes in 2 or 3 weeks. It takes time to build the body of your dreams. Consistency is key, and you can’t outtrain a bad diet. As you stay consistent over the months, the results you achieve will definitely surprise you.
If you need extra motivation to keep going, take progress photos with measurements using the Workit App and monitor how you progress over the weeks.