Like any other part of the body, you can choose to grow your glutes. This part, however, is more obvious in women as it gives that extra confidence when your curves are all intact. You also want to do this the right way without accumulating so much unhealthy fat. Hence I have put together in this piece a healthy meal plan that can help you achieve bigger glutes the best way possible.
So, first things first. One of the things to have in mind is that your glute is a muscle, and therefore to feed muscle growth, you must consume enough calories and proteins. So, for example, suppose you are working out rigorously to build your glutes which you should. In that case, you need enough calories and proteins, which are essential for muscle repair. It is also important to note that you have to constantly fight not to lose your muscle if you work out regularly. If you exercise too much without refueling your body properly, you may get skinnier and your glute smaller.
This meal plan features a list of muscle-building foods to help you start your diet to grow your glutes healthily. Some of the foods include; nuts, eggs, seeds, hummus, tofu, chicken breasts, fish, and protein shakes.
To equally help with the muscle down at the glute, you need to include lifting weights to your workout plans, as well as squats and sprinting up a hill.
Benefits of this Meal Plan
The combination of healthy calories and whole foods that this plan contains will go a long way not only to grow your glutes but to make sure your body is supplied with all the necessary nutrients it needs to function.
The meal plan to grow glutes helps you eat lots of vegetables and proteins, known to increase muscle mass, which you need to grow your glutes. For instance, spinach is a low-calorie dark leafy green vegetable, and it is packed with protein, calcium, vitamin K, iron, magnesium, fiber, and folate. Spinach also has a naturally occurring steroid called ecdysterone, and this generally leads to an increase in muscle mass and higher sports performance.
Salmon is another food included in this meal plan, and it is a great food option to grow glutes as well. In terms of nutrition, it is rich in proteins, healthy fats and free of carbs, sugar, and fiber. When it comes to building your glutes, your body needs the omega-3 fatty acids in fish. These fatty acids also have an incredible impact on your skeletal muscle mass, and they help strengthen and increase them in size. They also help prevent muscle loss which means that all your gains in the glute region will remain there even after you work out.
Eggs are top on the list in this meal plan with great nutritional benefits. For example, one egg has about 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, lutein, minerals, iron, vitamins, and carotenoids. A 2017 study showed that those who consume about 18 grams of protein from eggs could build muscle very well after a workout. In light of this, eggs are part of this meal plan to grow glutes.
To make sure you count your calories or worry about an underlying condition, please be sure to run your plan by your doctor or dietician.
- After the workout, a protein shake
- Oven-baked chicken breast and veggies
- 110g of Greek yogurt and almond butter
- Avocado and salmon salad
- Egg white, bread, and grapefruit
- Protein shake and berries
- Grilled skinless chicken breast over a bed of spinach
- Nut butter
- Salmon filet, quinoa, a side of asparagus.
- Tofu and scrambled eggs
- Cashew nuts and avocado smoothie
- Brown rice and baked salmon
- Protein shake and berries
- Tuna fish and spinach salad
- Milk and egg white
- Protein shake
- Mixed greens salad with roasted beets
- Greek yogurt and berries
- Tuna with lentils, avocado, and sweet potatoes
- Greek yogurt and multigrain toast with peanut butter and a banana
- Homemade mustard vinaigrette
- Roasted zucchini boats topped with sautéed turkey and diced carrots
- Milkshake with mangoes
- Roasted vegetable and crispy chickpeas over brown rice with a glass of red wine
- Peanut butter sandwich
- Chia seeds smoothies
- Rice and chicken
- Fresh fruits juice
- Turkey bacon and eggs
- Soup and salmon
- Greek yogurt
- Veggies stir fry and grilled beef
- To build glutes, you will need more calories, between 2200 to 3000 calories per day. Would you please check in with your dietician if you have a medical condition?
- Include squat exercises like barbells in your routine and be consistently doing them.
- Lifting weights will go a long way in building your glutes, so add that to your plan.
- Avoid walking long distances so as not to lose your calorie build.
- Be sure to eat whole foods and not junk or processed foods.
- Chicken breast
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- Brown rice
- Whey protein
- Soya beans
- Greek yogurt
- Cottage chees
Growing glutes could be an arduous task because that part of the body is made up of muscles and, therefore, needs more work than others to build it. But sticking to this meal plan while including your necessary workouts will go a long way to helping you build the glutes. I hope you give it a try.