Some of the best foods to increase the buttocks are eggs, fish, chicken, protein shake, oatmeal, spinach, avocados, olive oil, nuts, broccoli and others that I will explain below.

In addition to following a proper diet to gain this muscle-building in the buttocks, it is advisable that you exercise and lead an active lifestyle. The hip extension, squat, deadlift, or bench-standing lunge are some of the most effective exercises.

Having strong and attractive buttocks is not only important from a physical point of view, but from a healthy point of view; it is usually a good indication of good health and fitness.

Foods to take to improve the muscle building of the buttocks

1- Eggs

Did you know that eggs are not only an excellent source of nutrients for your body, but they are also a food that can help you have a firmer tail? Eggs are a good source of protein and protein helps in building muscle mass.

This food is ideal to be consumed before exercise since you can feed your muscles during their stimulation and, in this way, provide them with the amino acids they need to grow and tone.

There is no difference in the time of day that you eat eggs, but it is necessary that you combine their intake with adequate localized exercise.

2- Fish

Fish are an excellent source of protein, but they have an advantage that other meats do not have. Its muscle fibers break down very easily in the stomach.

Surely it has already happened to you that you eat fish and you are hungry right away. This happens because the muscles of the fish are easily digestible. That is why it is always recommended to consume it baked, grilled and with a good source of complex carbohydrates such as potato or sweet potato.

In this way, we ensure that proteins serve as a source of amino acids to build muscle mass and not as a source of energy.

Fish also contains omega 3 fatty acids which are known as "good fats." Good fats help prevent cholesterol from depositing in the arteries and forming plaques that can lead to cardiovascular disease.

3- Chicken

Chicken is another excellent source of protein that will help you increase your glute muscles. In addition, chicken contains a lower fat content compared to other types of meat, such as beef.

If you choose the breast it is even better, since it contains even less fat and there is not so much risk of hormones or antibiotics being deposited that are often injected into chickens.

Chicken also contains other essential nutrients for the growth of the muscles of the tail such as niacin, vitamin B6, pantothenic acid and thiamine.

Chicken also provides minerals like selenium, phosphorus, zinc, and iron.

4- Protein shake

Protein shakes are an excellent option for increasing muscle mass in your lower body. However, this will not give results on its own, but you will have to consume them at the right times, that is, after your training.

Choose to add some protein that passes into the blood quickly so that your muscles can recover in the shortest possible time. Remember that good nutrition is 80% of your results.

The best protein is whey, as it provides essential amino acids and some that are specifically important for muscle growth. Read the labels carefully and buy one that does not have unnecessary fillers.

Another benefit of protein shakes is that they help you keep your blood sugar levels stable. This is good since it allows you to maintain your energy levels and avoid the increase in the hormone insulin, which favors the deposit of fats.

To add an extra touch to your smoothie, add a bunch of leafy greens to add chlorophyll, fiber, and phytochemicals. All of these compounds help you stay full, burn fat, and oxygenate your blood.

5- Oats

Oatmeal contains complex carbohydrates that give you energy without increasing insulin levels. In addition, it contains limited fats that help lower cholesterol and delay the absorption of sugars.

Oatmeal is ideal to be consumed in the first half of the day. It is a very useful food to replace processed flours and provides you with the necessary nutrients to increase your buttocks.

6- white bread

Contains approximately 70 percent whole grain. Despite various opinions and its high glycemic index, white bread is suitable when you need to increase the muscles of the tail.

The key is to consume it before your workouts, in case you train more than an hour or later, along with a good source of complete proteins (dairy, eggs, cheeses, meats, protein powder).

7- Spinach

It is a vegetable with very little caloric intake, so if you need to gain weight, you should consume it with a good source of carbohydrates to take better advantage of its properties.

Spinach contains iron, calcium, folic acid, and other vitamins, minerals, and nutrients that are important for muscle growth.

Spinach is ideal to be consumed at all meals, even for breakfast or a snack, since you can add it to smoothies or consume it as part of a salad.

To take better advantage of the nutrients in spinach, it is recommended that you add a food source of vitamin C such as strawberries, citrus fruits, peppers.

8- Avocados

Avocados are a great option, but never after training. Many people are unaware of this. This fruit is rich in monounsaturated fats, which are beneficial, but it is not recommended that you consume avocados after training, since a low-fat meal is necessary at this time.

Anyway, avocado is an excellent food in the first hours of the day and as part of your salads. It is an ideal replacement for other types of unhealthy fats such as butter or cream.

Avocado fats are neutral fats, which do not oxidize. That is why they are ideal for people who exercise a lot. Avocados contain vitamin C, vitamin E, vitamin K, vitamin B5 and vitamin B6, all essential nutrients for metabolism that will help you increase the muscle mass of your tail.

In addition to being a food rich in various vitamins, avocado also contains other micronutrients such as folic acid and copper. Potassium and plant fiber are also found in avocados. Avocados also help in the reduction of triglycerides and provide 18 essential amino acids.

9- Olive oil

Olive oil is very healthy thanks to its properties. It is an oil with a high smoke point, which means that it does not decompose at traditional cooking temperatures, and you can use it in various preparations. You can even use it to bake sweet recipes.

On the other hand, it contains vitamin E which is a powerful antioxidant and prevents the oxidation of free radicals that damages cells.

Olive oil is a powerful food to replace harmful fats found in processed foods and will help you improve the absorption of nutrients such as lycopenes or beta-carotenes. Add this oil if you want to increase the muscle mass of the cola, especially in salads or with cooked vegetables.

Its benefits are similar to avocado since it contains the same type of fats, in addition to other nutrients.

10- Walnuts

Nuts are almost a functional food, that is, their properties go beyond their mere contribution of nutrients and calories. They contain excellent quality proteins, omega 3 and omega 6 fats in a suitable proportion. They are an excellent source of micronutrients and fiber.

The key in this case is to consume them as a snack. Keep in mind that it is a very caloric food. Therefore, it is not recommended that the consumption portion exceeds one ounce or 30 grams.

Walnuts do not increase blood insulin and help you lower cholesterol, regulate intestinal function, prevent cardiovascular conditions, modulate blood pressure, reduce inflammation after training. Therefore, take advantage of them with fruit or yogurt in the post workout.

11- Steak

Red meat has been a bit demonized of late. However, it is one of the best sources of protein and iron. The iron it contains is the one that is best absorbed and is absolutely necessary for your body to build muscle mass. In addition, it is necessary to avoid fatigue.

The secret to eating beef is to select the leanest cuts, which are the rear. Another secret is to select cuts that come from grass-fed cows, since the nutritional quality of the meat differs greatly from that of traditional feedlots.

Beef has a high satiety value and is more difficult to break down than other types of protein. Therefore, avoid consuming it with complex carbohydrates, but instead choose vegetables with more fiber content and few carbohydrates.

12- Broccoli

Broccoli is a great food for before and after training if you want to increase your glutes. It not only provides water, fiber and nutrients, but also sulfur substances that have antioxidant and anti-inflammatory properties.

This is essential, especially after spot training, as it helps reduce inflammation of the muscles and promotes recovery. Broccoli also contains potassium, along with vitamins A, vitamin C, and vitamin B6.

You can consume it steamed or sautéed or baked, but avoid overcooking as it facilitates the loss of nutrients.

13- brown rice

Brown rice is a very good source of fiber and carbohydrates in the body. It is useful as fuel for the maintenance of muscle mass during training.

The whole variety and the wild variety are the best choices. They will help you maintain your energy levels while facilitating fat burning and promoting the development of muscle mass at the gluteal level.

Brown rice promotes digestion and is an excellent source of zinc that helps maintain a healthy immune system. It is gluten free and reduces the risk of heart disease.

14- Quinoa

Quinoa contains a good amount of protein inside along with nine essential amino acids. Unlike rice, its protein content is higher and it is considered a pseudo-cereal.

Helps prevent colon cancer and contains iron, copper, phosphorus, magnesium, manganese. It also contains folic acid along with another range of B vitamins.

This is very important since the complex of B vitamins is closely related to energy metabolism and these vitamins are necessary for proper fat burning and increased muscle mass.

15- Tamarind or date