Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Nourishing the body with proper calorie intake will not only help workouts become more effective but will increase the size of the glutes. If intake is less than expenditure of calories booty gains are being destroyed and all the working out in the world won't matter.
Eating a healthy and balanced diet is important for overall health and wellness, and can also help you achieve your fitness goals, including growing your glutes. Here are some tips for creating a diet plan that may support glute growth:
eating enough calories
To grow your glutes, you'll need to consume enough calories to support muscle growth. This means that you may need to increase your calorie intake slightly, especially if you're actively trying to gain muscle. We typically recommend eating 250-500 calories in a surplus to continue growth with the glutes and supply the energy to train the body hard enough.
CHOOSE HIGH PROTEIN FOODS
Protein is an essential nutrient for muscle building and repair, so it's important to include protein-rich foods in your diet. Good sources of protein include chicken, beef, fish, eggs, and dairy products. Our go to is steak because it is fully of micronutrients and promotes muscle growth better than said chicken. If steak is out of the budget go with 88 percent lean ground beef or higher to provide the nutrients needed.
Include healthy fats
In addition to protein, your body also needs healthy fats to support muscle growth. Good sources of healthy fats include avocados, olive oil, nuts, and seeds. Not only does this provide vital nutrients for muscle growth but it provides hormone support for production and improves the workout sessions from better hormone production.
eat plenty of Carbohydrates
Carbohydrates are an important source of energy, and they can also help support muscle growth. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes. Carbs will provide energy for workouts ridding the body of easy breakdowns that most get in a calorie deficit. Carbs also are a cheaper source of energy especially when protein in a surplus is around 0.8g of protein per lb of bodyweight. Adding more carbs helps grow muscle faster and digest quicker in turn growing the glutes.
Drinking enough water is essential for maintaining overall health, and it's especially important when you're trying to build muscle. Workouts can decrease in effectiveness as we lose water from the body. The more we sweat the more we lose and can lose a liter of water in as little as 30 minutes of a workout. Getting plenty of sodium and potassium along with magnesium can be a game for performance and fullness of the muscle.
In addition to following a healthy and balanced diet, it's also important to engage in regular strength training exercises to help build and tone your glutes. The whole plan is a team effort in growing from eating, to lifting, to sleep, to hydration and recovery.
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