Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.Here are 10 foods that can help you get a bigger booty.
Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving .Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth.One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group.
2. Flax seeds
Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus, and B vitamins .Furthermore, adding flax seeds to your diet is a great way to boost your protein intake.In fact, just 2 tablespoons (21 grams) of flax seeds provide around 4 grams of plant-based protein.Increasing your protein intake is essential to building muscle for a bigger behind.
Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus .The B vitamins in eggs can help your body produce energy from your diet .Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet.Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size.
Quinoa is a nutrient-rich seed that offers a whopping 8 grams of protein per 1/4-cup (45-gram) dry serving.It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own.Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels.
Legumes are a family of plants that include beans, lentils, peas, and peanuts. They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams.Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction.
6. Brown rice
Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams).What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance.Brown rice is also high in branched-chain amino acids (BCAAs), which are broken down directly into your muscles for a quick source of energy.Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum.
7. Protein shakes
Protein shakes are a great choice for a healthy post-workout snack.Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts .Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.
In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it’s rich in vitamin C, potassium, vitamin B6, and magnesium.Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin.Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time .Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction and growth.
Packing nearly 8 grams of protein into each cup (236 ml), milk is an excellent snack after hitting the gym .This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout .One small, 12-week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss.Another study noted that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your hiney.
10. Pumpkin seeds
Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus.These seeds are also rich in magnesium, providing 40% of your daily needs in a single ounce (28 grams).Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet.
Content created and supplied by: GreatAlexander (via Opera News )
Opera News is a free to use platform and the views and opinions expressed herein are solely those of the author and do not represent, reflect or express the views of Opera News. Any/all written content and images displayed are provided by the blogger/author, appear herein as submitted by the blogger/author and are unedited by Opera News. Opera News does not consent to nor does it condone the posting of any content that violates the rights (including the copyrights) of any third party, nor content that may malign, inter alia, any religion, ethnic group, organization, gender, company, or individual. Opera News furthermore does not condone the use of our platform for the purposes encouraging/endorsing hate speech, violation of human rights and/or utterances of a defamatory nature. If the content contained herein violates any of your rights, including those of copyright, and/or violates any the above mentioned factors, you are requested to immediately notify us using via the following email address operanews-external(at)opera.com and/or report the article using the available reporting functionality built into our Platform See More