Some of the best foods to increase the buttocks They are eggs, fish, chicken, protein shake, oatmeal, spinach, avocado, olive oil, nuts, broccoli and others that I will explain to you next....CONTINUE READING THE FULL ARTICLE>>>
Besides following a proper diet to gain that gluteal muscle mass, it is advisable that you exercise and have an active lifestyle. According to reports from Healthline experts, here are 15 of the best natural foods for a bigger butt.
1- Eggs
Did you know that eggs are not only an excellent source of nutrients for your body, but also a food that can help you have a firmer tail?
Eggs are a good source of protein and protein helps in building muscle mass.
This food is ideal to consume before exercise because you can feed your muscles during their stimulation and thus provide the amino acids you need to grow and tone.
There is no difference in the time of day you eat eggs, but it is necessary that you combine your intake with proper localised exercise.
2- fish
Fish is an excellent source of protein, but they have an advantage that other meats do not. Their muscle fibres disintegrate very easily in the stomach.
Surely it has happened that you eat fish and you are hungry immediately. This happens because fish muscles are easily digestible. That is why it is always recommended to consume it in the oven, grilled and with a good source of complex carbohydrates, such as potatoes or sweet potatoes.
This way, we ensure that the protein serves as a source of amino acids to build muscle mass and not as a source of energy.
Fish, in addition, contains omega-3 fatty acids which are known as ‘good fats’. Good fats help prevent cholesterol from being deposited in the arteries and forming plaques that can lead to cardiovascular disease.
3- Chicken
Chicken is another excellent source of protein that will help you increase your gluteal muscles. Moreover, chicken contains a lower fat content compared to other types of meat such as beef.
If you choose breast it is even better, as it contains less fat and there is not much risk of hormones or antibiotics being deposited that are often injected into chickens during confinement growth.
Chicken also contains other nutrients essential for growing tail muscles, such as niacin, vitamin B6, pantothenic acid and thiamin.
Chicken also provides minerals such as selenium, phosphorus, zinc and iron.
4- Protein shake
Protein shakes are an excellent option to increase muscle mass in the lower body. However, this will not give results on its own, but you will have to consume them at the right times, that is, after training.
Choose to add some proteins that enter the blood quickly so that your muscles can recover in the shortest possible time. Remember that good nutrition is 80% of your results.
The best protein is whey because it provides essential amino acids and some that are specifically important for muscle growth. Read labels well and buy one that doesn’t have unnecessary fillers.
Another benefit of protein shakes is that they help keep blood sugar levels stable. This is good because it allows you to maintain energy levels and prevent the insulin hormone from rising, which encourages fat deposition.
To add a twist to your smoothie, incorporate a bunch of leafy greens to provide chlorophyll, fibre and phytochemicals. All these compounds help you maintain your satiety, burn fat and oxygenate your blood.
5- Oatmeal
Oats contain complex carbohydrates that give you energy without increasing insulin levels. It also contains limited fats that help reduce cholesterol and slow down the absorption of sugars.
Oatmeal is ideal to be consumed in the first half of the day. It is a very useful food to replace processed flours and provides the necessary nutrients to increase buttocks.
6- White Bread
It contains approximately 70 percent whole grains. Despite different opinions and its high glycemic index, white bread is suitable when you need to increase tail muscles.
The key is to consume it before your workouts if you train for more than an hour or so, along with a good source of complete protein (dairy, eggs, cheese, meat, protein powder).
7- Spinach
It is a vegetable with very low caloric intake, so if you need to gain weight, you should consume it with a good source of carbohydrates to make best use of its properties.
Spinach contains iron, calcium, folic acid and other vitamins, minerals and nutrients that are important for muscle growth.
Spinach is ideal to be consumed at every meal, including breakfast or snack, since you can add it to shakes or consume it as part of a salad.
To make the most of spinach’s nutrients, it is recommended to add a food source of vitamin C, such as strawberries, citrus fruits and peppers.
8- Avocados
Avocados are an excellent option, but never after training. Many people don’t know that. This fruit is rich in monounsaturated fats, which are beneficial, but it is not recommended that you consume avocados after training, since at this time a low-fat meal is required.
In any case, avocados are an excellent food in the early hours of the day and as part of your salads. It is an ideal substitute for other types of unhealthy fats, such as butter or cream.
Avocado fats are neutral fats, which do not oxidise. This is why they are ideal for people who exercise a lot. Avocados contain vitamin C, vitamin E, vitamin K, vitamin B5 and vitamin B6, all essential nutrients for metabolism that will help you increase tail muscle mass.
As well as being a food rich in various vitamins, avocados also contain other micronutrients such as folic acid and copper. Potassium and vegetable fibres are also found in avocados. Avocados also help in reducing triglycerides and provide 18 essential amino acids.
9- Olive Oil
Olive oil is very healthy thanks to its properties. It is an oil with a high smoke point, which means it does not break down in traditional cooking temperatures, and you can use it in various preparations. You can even use it to bake sweet recipes.
On the other hand, it contains vitamin E, which is a powerful antioxidant and prevents oxidation of free radicals that damage cells.
Olive oil is a powerful food to replace the harmful fats found in processed foods and will help improve the absorption of nutrients such as lycopene or beta-carotene. Add this oil if you want to increase tail muscle mass, especially in salads or cooked vegetables.
Its benefits are similar to those of avocado, as it contains the same type of fats, as well as other nutrients.
10- Walnuts
Walnuts are almost a functional food, meaning that their properties go beyond their mere contribution of nutrients and calories. They contain excellent quality proteins, omega 3 fats and omega 6 in an appropriate proportion. They are an excellent source of micronutrients and fibre.
The key in this case is to consume them as a snack. Keep in mind that it is a very caloric food. Therefore, it is not recommended that the consumption portion exceeds one ounce or 30 grams.
Nuts do not increase insulin in the blood and help reduce cholesterol, regulate bowel function, prevent cardiovascular disease, modulate blood pressure, reduce inflammation after training. So use them with fruit or yoghurt in post-workout.
11- Red Meat
Red meat has been a bit demonised in recent times. However, it is one of the best sources of protein and iron. The iron it contains is what is best absorbed and is absolutely necessary for your body to build muscle mass. In addition, it is necessary to prevent fatigue.
The secret to eating meat is to select the leanest cuts, which are those in the back. Another secret is to select cuts that come from grass-fed cows, as the nutritional quality of the meat differs greatly from traditional beef from feedlots.
Beef has a high satiety value and is harder to break down than other types of protein. Therefore, avoid consuming it with complex carbohydrates, but choose vegetables with more fibre and few carbohydrates.
12 – Broccoli
Broccoli is an excellent food for before and after training if you want to boost your glutes. It not only provides water, fibre and nutrients, but also sulphurous substances that have antioxidant and anti-inflammatory properties.
This is essential, especially after localised training, as it helps reduce inflammation in the muscles and promotes recovery. Broccoli also contains potassium, along with vitamins A, vitamin C and vitamin B6.
You can consume it steamed or sauteed or boiled, but avoid overcooking as it facilitates loss of nutrients.
13- Brown Rice
Brown rice is a good source of fibre and carbohydrates in the body. It is useful as fuel for maintaining muscle mass during training.
The brown and wild variety are the best choices. They will help you maintain your energy levels while facilitating fat burning and promoting muscle mass development at the gluteal level.
Brown rice promotes digestion and is an excellent source of zinc which helps maintain immune system health. It is gluten free and reduces the risk of heart disease.
14. Quinoa
Quinoa contains a good amount of protein inside, along with nine essential amino acids. Unlike rice, its protein content is higher and is considered a pseudo-cereal.
It helps prevent colon cancer and contains iron, copper, phosphorus, magnesium and manganese. It also contains folic acid, along with another range of vitamin B.
This is very important as the vitamin B complex is closely related to energy metabolism and these vitamins are necessary for proper fat burning and muscle mass gain.
15- tamarind or date
This fruit contains tartaric acid, which helps fight cancer. It is also an excellent food against constipation, thanks to its fibre content.
Although it contains 20-30% natural sugar, it is an excellent fruit for after training. You can add it to shakes, as it favours the incorporation of glucose and amino acids to muscle cells and allows them to recover. In this way, it helps the growth of the glutes.
Besides incorporating these foods, if you want to increase your glutes naturally, remember these tips:
Focus on eating a high protein diet. Let there be one source at every meal.
Perform high-intensity workouts and work the gluteal muscles.
Follow up with an adequate intake of water. At least incorporate about 2 litres a day and remember that liquid is not the same as water. You should consume pure water to facilitate organic functions related to fat burning and muscle building.
Adjust your meal times. Avoid consuming simple carbohydrates in the evening. This facilitates fat gain in the hip area.
It is common to gain a little weight, but try to reduce your fat intake if you need to define muscle mass.
Incorporate a cardio routine in addition to localized workouts.
Thanks for reading; Like share and comment your opinions in the comments section below.