Combination of regular exercise and a healthy diet is one of the effective strategies to improve your glutes. These following foods might increase muscle strength and increase recovery ability.
1.Salmon
Salmon is an excellent source of protein and omega-3 fatty acids, which offer numerous health benefits.Research indicates that omega-3 fats reduce inflammation, which can speed up muscle recovery and growth. In older adults, consuming omega-3 for six months has been shown to increase muscle volume and strength compared to those who did not use it.
2.Flaxseeds
Flaxseeds not only contain omega-3 fatty acids but are also rich in magnesium, phosphorus, and vitamin B. Adding flaxseeds to your diet is a great way to increase your daily protein intake.
In fact, just 2 tablespoons (21 grams) of flax seeds provide approximately 4 grams of plant-based protein. Increasing protein intake is essential for building muscle, especially for enhancing your glutes.
Flaxseeds not only contain omega-3 fatty acids but are also rich in magnesium, phosphorus and B vitamins. Adding flaxseeds to your diet is also a great way to increase your daily protein needs.
In fact, just 2 tablespoons (21 grams) of flaxseed provides about 4 grams of plant-based protein. Increasing protein intake is essential to building muscle for your butt.
3. Eggs
Eggs are highly nutritious, providing selenium, vitamin B12, riboflavin, and phosphorus. The vitamin B in eggs helps your body produce energy for daily activities. Each egg provides about 6 grams of protein, which makes it a great source of protein.
Additionally, leucine, an amino acid found in eggs, stimulates muscle synthesis and reduces muscle protein degeneration, which is particularly beneficial for increasing glute size.
4. Quinoa
Quinoa is a highly nutritious grain that contains all nine essential amino acids, which your body cannot synthesize by itself from your diet.
Quinoa is also high in carbs (starch), providing an additional energy source for your workouts.
5. Legumes
Legumes are a plant family that includes beans, lentils, peas, and peanuts. Overall, these foods are rich in protein, which helps maximize muscle synthesis and promote glute development.
6. Brown rice
Brown rice provides a perfect balance of complex carbs and protein. In an 8-week study conducted on 24 participants, supplementing with protein from brown rice daily helped improve body composition and efficiency when doing exercise.
Brown rice also contains branched-chain amino acids (BCAAs), which are directly broken down into muscles to quickly provide energy. Studies show that BCAAs can reduce soreness, decrease muscle fatigue, enhance muscle protein synthesis, and minimize muscle loss, which can help stimulate glute growth.
7. Protein Shakes
Protein shakes are an excellent choice for a post-workout snack. Whey protein, a protein found in milk, has been shown to promote muscle growth and recovery after exercise. After doing exercise, mix whey protein with milk, fruits, and vegetables to boost glute size.
8. Avocados
Avocados are a fruit that provides healthy fats, protein, and fiber. They are also rich in vitamin C, potassium, vitamin B6, and magnesium. Additionally, avocados contain antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin.
Some studies suggest that the antioxidants in avocados may reduce exercise-induced muscle injuries, soreness, and inflammation, thereby improving recovery time.. Furthermore, avocados are high in potassium, an essential element associated with muscle contraction and muscle growth.
9. Milk
A cup of milk (about 236 ml) contains around 8 grams of protein, making it a great post-workout snack.
A small 12-week study conducted on 20 women found that drinking milk after resistance training provides the increase in muscle mass and strength, as well as reducing fat.
10. Pumpkin Seeds
Pumpkin seeds are a mouth-watering and nutritious snack that can be added to a healthy diet to help increase glute size.
They are rich in magnesium, providing 40% of your daily requirement. Your body uses magnesium not only for muscle function and metabolism but also may need more of it after physical activity.
11. Greek Yogurt
Greek yogurt is highly nutritious, offering a high amount of calcium, vitamin B12, phosphorus, and riboflavin in each serving..
Compared to regular yogurt, Greek yogurt contains nearly double the amount of protein, with around 24 grams of protein per 245-gram container.
Like other milk products, Greek yogurt provides both slow- and fast-digesting proteins, supporting muscle development to enhance glute size.
12. Tofu
Tofu, made from concentrated soy milk, contains protein, manganese, calcium, selenium, and phosphorus, making soy protein highly beneficial for boosting glute growth.
13. Nut butter
Nut butters like cashew, almond, and peanut butter are rich in healthy fats and essential nutrients such as vitamin E, magnesium, potassium, and calcium.
Each tablespoon (16 grams) contains about 3.5 grams of protein, making nut butters an easy way to increase protein intake in your favorite snacks.
14. Chicken Breast
Chicken breast is a high-quality protein source. It is also rich in vitamin B such as niacin, and vitamin B6 and B12.
Having sufficient amounts of these vitamins in your diet play a crucial role in enhancing energy production for the exercising process.
15. Cottage Cheese
Cottage cheese is made from curdled milk, has a mild flavor, and is very nutritious, providing about 22 grams of protein per container (210g). This cheese also contains a high amount of phosphorus, vitamin B12, selenium, and riboflavin.
When consumed with casein, a slow-digesting milk protein, it can enhance muscle protein synthesis, helping you achieve larger gluteal muscle mass.
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