You know that eating well is essential to achieving desired results in your workouts, but did you know that specific foods help to target specific areas of the body?
We’ve compiled a list of 10 superfoods that target those all-important butt muscles: the gluteus maximus, the gluteus minimus and the gluteus media. Because no matter how many workouts for glutes you do, if you aren’t eating the right foods you may not be seeing the desired results.
When it comes to shaping your glutes, your best bet is to feast on foods rich in proteins. They are known to promote muscle development, recovery, and can repair body tissues. Combining your glute workouts with a diet rich in proteins can encourage your whole body, including your bum, to produce muscle growth faster.
However, please be aware: proteins are only a single class of food. You need a balanced diet inclusive of nutrients from other classes of food including carbs, fruits, and vegetables to keep your body in optimum condition.
Salmon - providing up to 17 grams of protein for every 3 ounces you take in, salmon is low in saturated fats and high in unsaturated fats, meaning it’ll take care of your muscle growth and look after your heart.This superfood is also high in Omega 3 fatty acids, which are known to reduce inflammation, promote faster muscle growth and aid in recovery too.
Eggs - an EGGcellent choice for anyone with a fitness goal to meet because of the impressive range of nutrients they provide - from riboflavin to selenium and vitamin B12. Additionally, leucine found in eggs is known to stimulate muscle growth, very important for your butt. To seek the most protein benefits indulge in the entire egg, not just the whites.
Brown Rice - a fantastic example of a complex carbohydrate - complex carbs fill you with more nutrients than simple carbs, higher levels of fiber and are digested more slowly too - which means that they’re more filling, and a great option for managing weight control. There are even protein powders available that are made from brown rice for an extra boost of goodness.
Spinach - there’s a reason Popeye chugged the stuff for an extra boost, it is heralded as one of the best veggies to add to your diet for muscle building! It is full of minerals from folate and iron to vitamin K and magnesium and contains anti-inflammatory agents.Not only is it low in calories but it also contains ecdysterone, which is a natural steroid great for increasing your muscle mass and performance.
Quinoa - gluten-free and full of minerals, including folate. This popular health food can increase muscle mass with essential amino acids and its supply of proteins.The complex carbs in this superfood will provide you with a slow releasing energy, sustaining your energy and endurance levels throughout your workout.
Legumes - these are inclusive of soybeans, lentils, peanuts, mung beans, chickpeas, and lima beans. High in proteins and packed full of minerals and nutrients, such as calcium, iron, potassium, and magnesium. Another complex carb that will prevent unhealthy snacking and will store you full of energy to use throughout the day.
Nuts - whether enjoyed as a healthy snack, or added as an extra crunch to salads or breakfast recipes, the benefits are plentiful. Containing a high source of protein, fibers, unsaturated fats and minerals such as phosphorus, iron, magnesium, and calcium - they’re a goldmine is a tiny vessel. Nut bars, butters (e.g peanut butter) and protein balls can be another great source of Vitamin E, calcium, and potassium needed by the body. Your glutes will go NUTS for nuts!
Protein Shakes - quick, easy and able to be enjoyed on the go. Protein shakes are often enjoyed by body builders and those looking to manage their weight. Whey proteins, common in milkshakes, promote muscle growth and recovery after intense work-out sessions.
Chicken Breasts - all chicken is a great source of protein, but in particular the breasts, especially when skinned. A rich source of B vitamins and lower in cholesterol than red meats.
Protein Bars - a list of foods high in protein, of course we had to include protein bars. A better alternative to junk foods when you are feeling snack-ish, enjoy in-between workouts to aid in building a beautiful bum.
With a careful combination of the above suggestions, alongside a nutritious balanced diet, you’ll be seeing firm results from your glute workouts in no time. Don’t forget to check out our Gluteywear for clothing designed to fit your shape, and enhance your glutes.
What’s your favourite protein-rich food?