Navigating nutrition and fitness can be daunting, but achieving your glute goals is within reach! This article provides a detailed guide on how to build your glutes through a well-structured diet plan.
Understanding the Fundamentals
Calorie Surplus: The Key to Muscle Growth
The ideal environment for building lean muscle mass is a calorie surplus, where your energy intake exceeds your energy expenditure. If you've been limiting your calorie intake, you may be hindering your body's ability to build muscle. Embrace the fact that gaining weight is a natural part of the muscle-building process. To determine if you're in a calorie surplus, increase your intake by 5-10% above your maintenance calories. If unsure, use a calorie calculator to determine your Estimated Energy Requirements and provide a calorie goal for muscle gain.
Macronutrients: Protein, Carbohydrates, and Fats
Macros are Protein, Carbohydrates and Fat. A successful meal plan for muscle growth involves a balanced combination of protein, carbohydrates, and healthy fats to support optimal muscle development and recovery.
- Protein: Protein builds and repairs our muscles, so it’s pretty important. Protein is a crucial nutrient for muscle growth, but you may be surprised to learn that the amount required is likely less than you think. Most research suggests that consuming anywhere between 1.6-2.2 grams of protein per kilogram of body weight per day is sufficient for muscle growth. You need about 2 grams of protein per KG of body weight. For example, if you’re 55 kg you need around 110 g of protein throughout the day. Protein plays a critical role in muscle building. This is due to its essential contribution to muscle repair, growth, and overall recovery. When engaging in resistance training microscopic damage occurs to muscle fibers. Protein provides the necessary amino acids, which are used to repair and rebuild these damaged muscle fibers. This leads to increased muscle mass and strength over time. Lean protein sources (chicken, turkey, eggs) should be distributed throughout your meals.
- Carbohydrates: When it comes to building muscle, carbohydrates are your best friend. Carbs play a huge role in muscle growth. Protein helps to build and repair muscle but carbs do too; they are the fuel that allows that growth to happen. Society and the media give them a bad reputation, but there is a big difference between high-quality complex carbs from whole foods and simply sugary carbs from processed foods. Refined and processed carbohydrates spike blood sugar and insulin levels, which actually stifles muscle growth and increases fat storage potential. Complex carbohydrates, however, are a fantastic fuel source for muscle growth such as oats, brown rice, quinoa, beans and vegetables. Carbohydrates provide the energy needed for intense workouts. Complex carbs like whole grains, sweet potatoes and quinoa are great to fuel your training sessions. Carbs play a vital role in replenishing glycogen stores within muscle tissue after workouts, supporting faster recovery and minimizing muscle breakdown. Furthermore, these carbs should be timed around your workouts to maximize performance. A guideline amount of carbs is around 2-4 g of carbohydrates per KG of body weight. Your body literally must have carbs in order to function, especially when building muscle and sweating out hard like we do. It's approx 1-2 g of carbohydrates per lb. of body weight.
- Fats: As for fats, there's no need to drastically increase or limit your intake. Fats are a primary energy source, and we must consume essential fatty acids to support our body's basic functions, like building muscle. Fats insulate our organs, support hormone production and vitamin absorption and serve as structural components of our cells and brain…. so it’s a basic necessity to build and repair muscle cells! Healthy fats from sources like avocados, nuts, and olive oil support hormone production and overall well-being. They aid in the absorption of fat-soluble vitamins (A, D, E, and K). In addition, these are essential for various bodily functions, including immune health and bone strength. Aim to consume about 0.8 g of fat per kg of body weight. So our 55kg woman should consume around 44g of fat daily. Aim to consume about 0.4 g of fat per lb.
Optimizing Your Diet for Glute Growth
Pre- and Post-Workout Nutrition
After a tough weightlifting session, your nutrition can be the key to unlocking your muscle-building potential. To optimize your recovery, we recommend consuming a meal or snack rich in both carbohydrates and protein within an hour of finishing your workout.
Ideally, you should aim to eat 25% of your daily carbohydrate intake with 20 -30 grams of protein 1-2 hours BEFORE your workout and another 25% of your carbs and another 20-30 grams of protein within 60-90 minutes AFTER your workout. Going into a big session on an empty stomach will deprive your muscles of the necessary fuel which will stunt the growth process and you won’t feel as energised to train hard, you may even feel weak or light-headed.
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Meal Timing and Frequency
Nutrient timing is not as big a deal as some people make you think. How often you eat and when you eat through the day doesn’t make much difference apart from on training days. Throughout the rest of the day just eat as and when it suits your lifestyle and try to get 20-30g of protein with each meal and snack. On your rest days just eat evenly throughout the day and keep your calories up. There is no need to lower your calories on rest days as this is when you need the fuel to grow. Aim to eat at least 20 grams of protein per meal. And eat approximately every 2-3 hours, for a total of 5 meals.
Hydration
Remember, consistency is key, and hydration is crucial for optimal muscle function and recovery. Water: 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.)
Top Foods for Glute Growth
A 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Brown rice: Brown rice provides a perfect balance of complex carbs and protein. Brown rice also contains branched-chain amino acids (BCAAs), which are directly broken down into muscles to quickly provide energy.
- 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.
- 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.
- Milk: A cup of milk (about 236 ml) contains around 8 grams of protein, making it a great post-workout snack.
- 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.
- 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.
- Nut butters: Nut butters like cashew, almond, and peanut butter are rich in healthy fats and essential nutrients such as vitamin E, magnesium, potassium, and calcium.
- Chicken breast: Chicken breast is a high-quality protein source.
- 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).
Shopping list for the glute diet
- Vegetables rich in protein: spinach, artichokes, broccoli, Brussels sprouts.
- Fruits and vegetables rich in minerals and antioxidants: blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers.
- Legumes: soybeans, lentils, white beans, chickpeas, peas.
- Whole grains: oats, rye, barley.
- Lean protein: turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based).
- Fish rich in omega-3: salmon, tuna, trout, mackerel.
- Low fat dairy: Greek yogurt, cheese (not processed), soy or almond milk.
- Nuts and seeds: almonds, walnuts, chia, flax, almond butter.
- Whole and complex carbohydrates: oatmeal, quinoa, brown rice, sweet potato.
- Healthy fats: avocado, extra virgin olive oil.
Key nutrients to improve glute health
- Complete proteins: essential for muscle synthesis and repair. Sources: eggs, fish (salmon, tuna), lean meats, legumes, dairy products, quinoa.
- Healthy fats: essential for hormone production and vitamin absorption. Sources: avocado, nuts (almonds, walnuts), chia and flax seeds, olive oil, fish.
- Antioxidants: fights oxidative stress and helps maintain firm skin. Sources: green leafy vegetables, berries, carrots, tomatoes, peppers.
- Collagen and vitamin C: contributes to skin elasticity and firmness. Sources: bone broth, marine collagen, citrus fruits, strawberries, kiwi.
- Magnesium and potassium: improves muscle contraction and reduce fluid retention. Sources: spinach, banana, avocado, legumes, pure cocoa.
Foods to avoid on the glute diet
- Refined sugars and processed flours.
- Alcoholic and carbonated beverages.
- Carbonated soft drinks and juices.
- Fried and ultra-processed foods.
- Sausages and processed fatty meats.
- Industrial breads and pastries.
Sample Meal Plan for Glute Growth
Day 1
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Snack: Greek yogurt with mixed berries and a sprinkle of nuts.
- Lunch: Grilled chicken breast with quinoa and roasted vegetables.
- Snack: Carrot and cucumber sticks with hummus.
- Dinner: Baked salmon with sweet potato and steamed broccoli.
Day 2
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- Breakfast: Oatmeal with sliced banana, chia seeds, and almond butter.
- Snack: Cottage cheese with pineapple chunks.
- Lunch: Turkey and avocado wrap with a side salad.
- Snack: Handful of almonds and an apple.
- Dinner: Lean beef stir-fry with brown rice and mixed vegetables.
Day 3
- Breakfast: Smoothie with protein powder, spinach, banana, almond milk, and oats.
- Snack: Rice cakes with peanut butter.
- Lunch: Tofu and vegetable curry with quinoa.
- Snack: Mixed nuts and dried fruits.
- Dinner: Grilled chicken with sweet potato fries and asparagus.
Day 4
- Breakfast: Whole-grain pancakes topped with Greek yogurt and berries.
- Snack: Hummus with whole-grain crackers.
- Lunch: Lentil soup with a side of whole-grain bread.
- Snack: Cottage cheese and sliced peaches.
- Dinner: Baked cod with roasted Brussels sprouts and brown rice.
Day 5
- Breakfast: Scrambled egg whites with spinach, tomatoes, and whole-grain toast.
- Snack: Trail mix with nuts and dried fruits.
- Lunch: Quinoa salad with chickpeas, cucumber, and feta cheese.
- Snack: Apple slices with almond butter.
- Dinner: Grilled steak with mashed sweet potatoes and green beans.
Day 6
- Breakfast: Greek yogurt parfait with granola and mixed berries.
- Snack: Rice cakes with hummus and sliced bell peppers.
- Lunch: Grilled vegetable and chicken wrap with a side of mixed greens.
- Snack: Hard-boiled eggs and carrot sticks.
- Dinner: Stuffed bell peppers with lean ground turkey and brown rice.
Day 7
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- Breakfast: Smoothie bowl with protein powder, mixed fruits, and a sprinkle of nuts.
- Snack: Cottage cheese with pear slices.
- Lunch: Whole-grain pasta with marinara sauce and lean ground beef.
- Snack: Trail mix with nuts and dark chocolate.
- Dinner: Baked chicken with quinoa and roasted vegetables.
Lifestyle Habits for Glute Growth
Sleep and Rest
Muscles need rest to grow. Your glutes don’t grow in the gym; they grow when you are asleep and relaxing. In the gym we are breaking them down, creating microscopic tears in the muscle, we can’t repair them if we keep destroying them! So rest. Aim for 7-9 hours of sleep per night and make sure to take ample rest days. I recommend 24-48 hours between an intense leg and glute workout to allow for full recovery of your glute muscles.
Exercise
Heavy, full-range movements like hip thrusts and deep squats create the mechanical stress that signals your muscles to grow larger and stronger. The "burn" you feel during high-rep sets creates a challenging metabolic environment that triggers growth-promoting hormone release. Your muscles adapt to imposed demands. Change exercise variation (pause squats vs. Target 0.8-1g per pound of body weight daily. A modest surplus of 200-300 calories above maintenance supports muscle growth while minimizing fat gain. Initially yes, but you'll need to add resistance for continued progress. 2-3 focused glute training sessions per week produces optimal results for most people. Start with glute bridges and work on hip mobility before progressing to squats and deadlifts.
Supplements
There are no magic supplements for glute growth and most supplements are a waste of money. Protein powders are useful if you don’t get enough from whole food sources and I would recommend using a plant-based one if you need it as it’s kinder to your digestive tract, the environment and most importantly the animals. Creatine may be useful as well, it’s safe and effective and assists in muscle and strength increases, but most of you wouldn’t notice either way. A caffeine source as a pre-workout is often useful to get you fired up, but try to avoid expensive pre-workouts.