7 Foods to Make Your Butt Bigger in 2024

7 Foods to Make Your Butt Bigger in 2024

Building a bigger butt is key to performance and aesthetics alike, and in this article, we list the 7 best foods that make your butt bigger! 

The glutes are some of the most important muscles in the body. Whether you’re seeking thickness, strength, power, or performance we’re here for you today, explaining food and butt gains, how to make the most of your diet, and how to turn nutrients into glutes.

Let’s get started with the unpleasant truth about building buttock mass...

Commit to the Gains: Weight Gain Is Your Friend

foods for bigger butt

The first and most obvious obstacle most people face when they try to grow the buttocks is that it requires commitment to gaining weight (not just some foods that make your butt bigger).

Muscles are harder to build during lower-calorie diets. It’s possible but requires a lot of very detailed effort and smart dieting. For most people, gaining a lot of buttock mass involves gaining some weight initially.

The process of gaining weight shouldn’t scare you. It’s primarily going to be muscle if you’re training smart and eating just a little bit over your calorie needs - allowing your body to redirect those calories (a measure of energy) to building muscle mass.

You’re not going to add lbs of muscle to your glutes or thighs without training, and you’ll really limit your growth potential if you’re not willing to tick the scale up. You can always lose weight later once you’ve got bigger glutes - but this commitment to pushing your weight up as you build strength and muscle is the key to building bigger buttocks.

Gaining weight means there’s more of you - and it’s the gateway to stronger, bigger glutes that many people aren’t willing to take.

Which Foods Make Your Butt Grow?

big booty foods

There’s no single food to make your butt grow. While the food you eat does control what your body looks like and is made of, it’s a bit more subtle than eating peaches to grow your own.

This is a problem because the body breaks food down and distributes the nutrients across the whole body - based on what needs them. The only way to make sure that your food goes “straight to the hips” is to make sure that your glutes need those nutrients because of exercise.

While there’s no one food that drives butt gains, you can focus on key nutrients that help improve the size of the butt after exercise.

Protein Drives Glute Growth - The Importance of Diet

Proteins are broken down into amino acids in the body. These are key because your body uses them to build muscles, turning food into glute muscle mass, for example. 

High-protein diets are key to building more muscle mass and improving performance. These both contribute to bigger glutes, as you improve what those buttocks can do and the training you can use them for. This means more long-term potential for growth - and a strong butt is never a bad thing.

Protein sources are commonly meats, seafood, dairy, certain beans and pulses, and a handful of other healthy foods. More protein is better, for most people, and you can improve your intake by building meals around these protein sources to improve metabolism, muscle gains, and reduce soreness.

Carbs Provide Butt-Building Energy

foods that grow your butt

Carbs drive the energy side of the process - you need energy to both exercise and to repair and grow the glutes afterwards. Carbs are the energy, proteins are the building blocks, and your ass is the building project. If you’re looking for foods to make your butt bigger, don’t forget the carbs!

Carb intake is key to maintaining muscle growth processes - which is a problem for many women, in particular, who have poor relationships with carbs. Women’s diets are typically better-suited to triglyceride metabolism, and carbs are important to provide exercise-fuel. Using them relative to your workout intensity and activity levels are key to the best results and health.

Most women should consume around 3-4g of carbs per kilo of bodyweight (1.5-2g/lb) to support muscle growth. You should eat more carbs as your activity levels increase, since their main role is short-term energy.

Carbs are also found in grains, pasta, rice, potatoes, sweet potatoes, and many other plant foods. Try to get them from these popular mid-digesting sources and focus on quality and quantity. Each “big” meal should be packed with protein, carbs, and nutrients from veggies.

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Exercising for A Bigger Butt

what to eat for glute gains

Actual training for the glutes is key - if you’re not training your muscles then it doesn’t matter what you’re eating. The stimulus of actually putting your glutes to work is the key to making sure that they grow when your diet is in the right place.

There are 3 major functions of the glutes and you should be training them all:

  • Extending the hip (opening up the “pockets”) as in a stiff leg deadlift or glute bridge
  • Controlling the rotation of the leg as in a squat or lunge
  • Stabilizing the lower back with the core, as in a reverse plank
  • You should focus on building big glutes with both squatting and hinging motions. These train both of the major roles of the glutes (hip extension and rotational control), while building lower back stability in the posture of the movement.

    These are key to building glutes that are effective in their job and building strength. Focusing on these bigger exercises is one of the best ways to build serious glue muscle mass - not just doing kickbacks or other “small” exercises (best saved until after heavy lifting).

    Best Exercises for a Bigger Butt

    Focus on building strength and slowly adding a little more weight to a few major exercises with good form. Patience and consistency are your friend here. Focus on:

  • Good mornings
  • Romanian Deadlifts
  • Stiff-Leg Deadlifts
  • Glute bridges (especially single-leg variations)
  • Hip thrusts
  • Deep squats
  • Lunges
  • Step-ups
  • These are the main bang-for-your-buck exercises that engage the most glute fibers and help build a bigger butt. Then, afterwards, you can isolate the glutes with movements like kickbacks, machines, and other single-muscle exercises.

    Better Performance, Better Butt

    sports woman

    It’s important to remember that - aside from looking great - the buttocks are an important part of your performance and healthy movement. They’re a central driver of power and force, stabilize key joints (the spine, hips, and knees), and are important for athletic performance.

    Even if you’re just trying to get caked up, focus on what you can do with your glutes and the size will follow with a good diet and sleep. It’s fun to get stronger and a lower body day that focuses on glutes - but doesn’t neglect movement quality and other muscles - is perfect for making your butt bigger.

    Foods for a Bigger Butt: Healthy Weight Gain Foods

    We can’t give you foods that directly build a bigger butt because those don’t exist. However, what we can offer you is a list of foods that are great for building strength, muscle mass, and helping you recover. 

    These are great foods to focus on for improving your diet that contribute to butt gains indirectly. Muscle mass depends on diet so buttock mass is improved when you focus on high-quality proteins, carbs, electrolytes, and vitamins. 

    Poultry: chicken, turkey, and others

    chicken weight gain

    Birds are rich in protein without placing too much burden on the body. They’re lean - or ‘dry’ - and easy to use in a range of dishes. Turkey isn’t much fun but very lean, while chicken is a muscle-building favorite due to versatility and taste (or lack thereof) alike.

    If you’re committing to muscle and weight gain (key for a bigger butt), get higher-fat cuts like thighs and wings. The extra calories aren’t a problem if your diet as a whole is balanced.

    High-quality red meats: grass-fed beef, venison, and other game

    Red meats are perfect for weight gain (and great foods that grow your butt). Wherever possible, get game instead of cattle. Beef comes in a wide range of qualities while venison and other red meats are typically great by default.

    Get grass-fed beef and make sure you’re eating red meats with green veggies like broccoli or dark leafy greens. It’s just good for your digestive health.

    Fish and seafood: salmon, cod, and others

     If humans need 2 things in their diets, it’s seafood and vegetables. Seafood is rich in amazing fats, protein, vitamins, and minerals. 

    Seafood typically isn’t very high in calories so it’s best paired with a rich carb source like potatoes to maximize the recovery and muscle-building effect of a meal.

    High-quality dairy: whole milk, yoghurt, cheeses, and others

     Dairy offers a great combination of protein, carbs, and essential nutrients. It’s a balancing act, however, as some people are lower-tolerance while others are completely intolerant.

    Whole milk, natural yoghurts, high-protein cheeses (think emmental), and kefir are great examples of high-quality dairy products that support muscle growth. Check the labels and make sure, however, because dairy comes in a wide range of quality and nutrient balances.

    Wholegrains: Oats and Others 

    bread for weight gain

    Whole Grains are great for you - they require a little soaking and cooking, typically, but offer some of the best carbs on the market. Oats are the best example where oatmeal has been an athletic staple for a long time (and a military staple before that).

    Carb quality is key, so focus on getting it right and using wholegrains for their vitamins and minerals, but also their slow-release energy through the day. Never forget including carbs in your foods to grow booty.

    Beans and Pulses: Kidney Beans, Black Beans, and Others 

    Beans and pulses are another nutrient-rich source of carbs, some of the best foods for a bigger butt. They’re also higher in protein than most other sources, doing their part to support muscle growth. If you can get your hands on mixed beans (typically 5-bean), or other high-protein sources, you should use them.

    Winter casseroles with beans and meats are basically muscle-growth stew, so get to it.

    Tubers: Potatoes, Sweet Potatoes, Yams, and Others

    carbs weight gain

    Want yams? Eat tubers.

    Potatoes, sweet potatoes, and yams are classic carb sources for a reason. They’re versatile, great for mid-term energy, and they are easy to digest and sit comfortably. A baked potato is one of the most versatile and useful tools for any diet.

    These are great tools, specifically, in the muscle-building process that helps you build a bigger butt. They’re popular for a reason and they fit into just about any diet - just change the size and quantity of tubers for your needs.

    Using Supplements to Gain Weight in the Butt

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    Some supplements are great for weight gain - especially helping ensure that you’re gaining quality weight: more muscle and less fat. These high-quality nutritional supplements combine effective, healthy ingredients to support every step of the training, recovery, and growth process.

    The role of a supplement is to boost your appetite and metabolism, support better hormonal health, and protect you from muscle-breakdown. These are all keys to improving muscle gain and helping you build a bigger, stronger butt while you gain weight.

    Supplements like AppetiteMax offer a great helping hand to make sure that the weight you gain is sculpting your butt while it grows. It ensures there’s more muscle, less fat, and thus a better result in the shape as you gain weight.

    The quality of weight-gain is key to achieving that goal, and supporting your diet and exercise habits with an effective weight gain supplement is one of the best advantages you can give yourself.

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    Frequently Asked Questions

    1. What foods make your butt bigger? 

    There are no specific foods to make your butt bigger. The wider diet is the only thing that controls this - and it’s about high protein and high carb intake - especially in proportion to your exercise.

    Specifically, you can use lean red and white meats, dairy, wholegrains, beans and pulses, and tubers to drive best muscle gain results. These are some of the most important and effective foods, which we’ve listed above, and are great for building all muscles - making them great to build bigger glutes.

    2. What foods make your thighs bigger? 

    There isn’t one type of food that makes your thighs bigger. Just like the buttocks, foods are used across the whole body. What matters is combining effective stress ( in the form of exercise) with the most important nutrients to build the muscles of the buttocks - a diet high in carbs and proteins.

    You make your thighs or butt bigger by prompting your body to grow them through exercise. Food comes after that and the important part is eating more calories than you use to build muscle and both change the size and shape of your butt.

    Protein-rich foods support muscle growth, carbs are key to muscle size and performance, and sleep will help you put them to work in building a bigger butt. The real secret sauce is a combination of training, food, and recovery - and the patience to let it happen over time!

    3. Does almond milk make your butt bigger?

    Almond milk does not make your butt bigger. It can be used as part of an effective diet for building muscle mass and improving the glutes, however.

    Almond milk is likely to be less effective in building a butt compared to whole cow’s milk, which is higher in protein, carbohydrates, and electrolytes - all key to muscular health.

    Almond milk is just a good form of plant milk for general use - but doesn’t have special butt-building benefits.

    4. Does milk make your buttocks bigger?

    Despite the old saying that “milk does a body good” - which is surreptitiously about building a peachy butt - there’s no direct link between milk and glutes.

    What you do see is a connection between the kinds of people who drink milk deliberately and those who have big glutes. Milk is rich in protein, carbs, and electrolytes - making it popular among strength and exercise enthusiasts, who tend to have the biggest butts (from the work those glutes do).

    There’s a whole school of beginner’s strength training that focuses on squats and milk which - for both men and women - has a reputation for building big cheeks. 

    The nutritional value of milk does fit into this picture, however. It can be used as part of a balanced diet and exercise routine - specifically after exercise - to build bigger, stronger muscles. Adding glute mass is one of the best ways to improve the size and shape of your butt, so it’s a good choice when combined properly.

    Final Thoughts: Foods for a Bigger Butt

    big booty

    Nothing makes your butt bigger quite like a balanced diet and smart exercise choice. We wish there was a “number one food to make your butt bigger” but it’s just not that simple. Your body puts nutrients to work wherever it needs them - so make sure your glutes need it!

    Balancing up your exercise and diet/recovery habits is key to making the best butt gains. Use those glutes for exercise and then feed them plenty of protein, carbs, and sleep to get the best results.

    We’ve offered plenty of recommendations on how to train and how to eat, and now it’s all up to you to put in the time. It doesn’t have to be a major struggle to grow a bigger butt - but it does take time and persistence - and what matters is using these exercises and foods for months and years to come

    The time is going to pass anyway, so you may as well make that time work for you, building a bigger butt (with the big booty foods we listed)!

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