Your diet is important if you want to get a bigger butt. Food helps you by providing you with the building blocks necessary for your body to make the changes you want. It’s easy to add a few things to your diet for the better of your booty. In fact, a lot of people don’t have to make any real changes; simply add protein. When and what you eat will have a great effect on the outcome of your results. Not providing your body with the right building blocks will result with you not getting much results.
To make it simple, it’s better and easier if you ALREADY have a good diet. Your diet should be low in processed foods and fats and should include a variety of foods from grains, fruits, vegetables, etc. You can ultimately eat whatever you want, but control how much you eat of the more “bad” foods. The average person doesn’t have to change their diet much unless you NEED a special diet because you’re trying to achieve a more specific unique goal. Since your daily nutrition goals are typically achieved in a well balanced diet, consuming the right amount of protein after a workout is all it takes.
What foods does your body need to help you get bigger glutes and how?
Well, carbohydrates are your bodies prime source of energy. Fats are your bodies second source of energy, however, fats are usually stored as fat on your body. Protein helps restore your muscles and isn’t normally used for energy.
How much do you need?
You should consume some carbohydrates (1/4 of your body’s daily intake) and some protein (10-30g) within 30 minutes of working out. If you use a lot of resistance you should consume more carbs. 0.8g of carbohydrate per 1 kilogram of body weight and 0.2g – 0.4g of protein per 1 kilogram of body weight are suggested throughout the day. Your meal should have 1-3 servings of carbohydrates and 2-6 oz of lean protein.
Carbohydrates: Brown rice, sweet potatoes, corn, barley, wheat bread, whole grain pasta, potatoes, apples, grapefruit. There are also carbohydrate supplements.
Protein: Skim milk, low fat yogurt, chicken, egg whites, beans, fish, turkey, meat, legumes, whey protein, soy protein, hemp protein.
Unsaturated Fat: Sunflower oil, canola oil, olive oil, oily fish, nuts.
Breakfast Ideas: Oatmeal with fruit and egg whites, Egg Whites, Whole Grain Pancakes with fruit and low fat/sugar topping, low fat yogurt and fruit, fruit, Wheat Breakfast Burrito. You can also visit a local whole food store or farmers market for a variety of grains, dried fruits, and nuts to make your own flavorful cereal.
Snack Ideas: Nuts, fruit, string cheese, yogurt, trail mix, crackers and cheese, peanut butter and banana sandwich.
Lunch Ideas: Meat and fruit salad (tuna, chicken), vegetable based soups, salad sandwich, fruit and cheese.
Dinner Ideas: I personally eat whatever I want for dinner in moderation and I usually recommend that. It helps you stay pleased with your diet and practice controlling yourself. After a few days, you won’t mind eating only a filling (not stuffing) portion and saving the rest to enjoy later. You feel good, you look good, and you can still enjoy food.
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Check out this Nutrition.Gov link for the amount of protein, carbohydrates, and fats in a vast variety of foods.
Recipe Finder with Nutrition Information. Searchable by ingredient (i.e., tuna).