How to Build the best Glute Diet Plan
When it comes to growing your glutes, a solid glute diet plan is key. As frustrating as it is, there’s little point killing yourself in the gym if your diet doesn’t support your goals.
As a gym-goer myself, I understand how overwhelming it can be trying to devise a diet plan to grow glutes. Which is why, to save you the effort of starting from scratch, I’ve written this article to explain the fundamentals of the best diet for growing glutes. I’ve also shared the best foods to build glutes effectively.
Why is a Diet to Grow Glutes Important?
First things first, let’s look at why having a glute diet plan is important. To understand why nutrition is key, you need to have some idea of how the body grows muscle. Here’s a quick explanation:
When you stick to a killer glute routine (training to or close to failure), you are challenging your glute muscles to deal with higher levels of weight. The scientific term for this is hypertrophy, which is a fancy term for developing the size of your muscles. (1)
Hypertrophy occurs when muscle fibers are damaged during exercise and the body repairs them through a process called muscle protein synthesis. This repair process leads to an increase in the mass and size of the muscle. (2)
Nutrition is super important for muscle protein synthesis. More specifically, for your body to repair its muscle, it needs an adequate amount of protein. (3)
This is why following an intentional diet for glute growth is key.
However, protein isn’t the only important nutrient. To train well, you need energy, which requires carbs. (4) Going to the gym can be hard enough, let alone going with no fuel in the tank. And, for your hormones, you’ll also want to be consuming healthy fats. (5)
Including all these macronutrients in your growing glutes diet will let you perform at your best, see gains, and keep your overall health in check.
The Best Foods to Build Glutes
Now you understand why a glute growth diet is important, let’s look at some of the specific foods you should be eating for gains.
The Best Protein Sources for Glute Gains
It can be tempting to knock back protein shakes like water when you’re trying to build muscle. They’re convenient and studies show they work, so protein powder can definitely have its place in your glute diet plan. (6)
However, natural protein sources are typically more nutrient-dense, making them essential for a glute diet plan that supports your overall health.
Some protein-rich natural, whole-food sources to have in your plan include (7):
- Lean meats like chicken, turkey, beef, and pork
- Fish like salmon, tuna, or mackerel
- Dairy products like milk, cheese, and yoghurt
- Eggs
- Beans, seeds, and legumes
Aim for 1.2–1.7 grams of protein per kilogram of body weight per day from foods like the above, and you’ve got a solid foundation for a diet plan to grow glutes. (8)
The Best Carb Sources for a Glute Growth Diet
Complex carbs and high-fibre options are some of the best foods to build glutes, as they’ll give you the energy you need to push yourself in the gym. On top of this, carbs are protein-sparing. This means they prevent your body from using protein as a source of energy instead of muscle repair. (9)
Some examples of carbs for the best diet to grow glutes include:
- Sweet potatoes
- Quinoa
- Oats
- Fruits
- Vegetables
The Best Fats for a Building Glutes Diet
Despite what we were told in the early 2000s, fats are not the devil. Rather, fats are a primary energy source that help your body absorb vitamins, keep your blood and cholesterol levels under control, and more. (10) For women, they also support the production of oestrogen and progesterone, which are essential for hormone health. (11)
Basically, unless you want to feel like rubbish, you need to be consuming healthy fats as part of a diet to build glutes. Here are some ideas for healthy fats to include:
- Avocado
- Olive oil
- Peanut butter
- Nuts
- Chia seeds
- Fatty fish
Macronutrient Ratios for a Glute Growth Diet
Now you know what foods you need to be eating, but how much do you need of each macronutrient? If your goal is growth, a macro split of 25% protein, 50% carbs, and 25% fat is a good starting point. (12)
You’ll also want to make sure you’re eating enough calories. When I first started going to the gym, I was terrified of intentionally eating more food. However, eating enough is essential for a glute growth.
Entering a slight caloric surplus (consuming more calories than my body burned) worked for me. You can work out your deficit, maintenance, and surplus calories here.
I recommend trying a tracking app like myfitnesspal if you want to make sure you’re staying in the correct split, consuming enough protein, and eating enough calories.
Sample Glute Growth Diet Plan
Here’s a sample glute building diet that includes all the key macronutrients to support your training and muscle growth. Of course, you can switch it up depending on your exact goals, but this will work as a great starting point:
Breakfast: Scrambled eggs with spinach & avocado
- 2–3 eggs scrambled with a handful of spinach, topped with slices of avocado
- A side of wholegrain toast or porridge
- A piece of fruit, like an apple or banana
Mid-morning snack: Greek yoghurt with berries & chia seeds
- 1 cup of plain Greek yoghurt (high in protein)
- A handful of mixed berries (blueberries, raspberries, strawberries)
- A sprinkle of chia seeds for added omega-3s
Lunch: Grilled chicken salad
- Grilled chicken breast (120–170g)
- A large mixed salad (spinach, kale, tomatoes, cucumber)
- A drizzle of olive oil and balsamic vinegar
- A side of quinoa or brown rice for complex carbs
Afternoon Snack: Tuna salad on wholegrain crackers
- 1 tin of tuna (in water or olive oil)
- A tablespoon of mayonnaise or olive oil
- Served on a few wholegrain crackers
- A small handful of nuts (almonds, walnuts)
Dinner: Salmon with roasted vegetables
- 120–170g of baked or grilled salmon (high in healthy fats and protein)
- Roasted vegetables like brussels sprouts, asparagus, and carrots
- A serving of quinoa or brown rice for additional carbs
Evening Snack: Dessert of Your Choice
- There are loads of recipes for high-protein snacks and desserts out there that allow you to satisfy your sweet tooth and hit your protein goals. This article has some mouth-watering options!
Extra tips for a diet to grow glutes
- Meal Prep: Beginning to follow a diet for glute growth can be super overwhelming, and meal prepping can take some of the pressure of. By preparing your meals ahead of the week, you don’t need to stress about what your going to eat every night and whether it aligns with your goals.
- Drink enough water: Hydration is key for muscle growth and recovery. (13) Aim for 2–3 liters daily to transport nutrients and support your workouts.
- Don’t beat yourself up if you ‘fall off’ track: You’re human, and it’s ok to have days where you don’t reach your protein goals or go over/under your calories. I’ve had plenty and I still saw progress. Just put it behind you and keep looking ahead. The worst thing you can do is let it completely derail you.
Final Thoughts
Remember, building your glutes takes time, patience, and consistency. However, with a solid glute growth diet and a well-rounded workout routine, you will see results.
Want to learn more about the best exercises to grow glutes? Check out my article on the the 7 best glute workout machines!
Sources:
- https://www.webmd.com/fitness-exercise/difference-between-strength-hypertrophy
- https://journals.physiology.org/doi/full/10.1152/ajpregu.00162.2019
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2732256/
- https://pubmed.ncbi.nlm.nih.gov/6571232/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2732256/
- https://pubmed.ncbi.nlm.nih.gov/25169440/
- https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
- https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
- https://www.livestrong.com/article/449805-what-is-the-protein-sparing-effect/
- https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4763493/
- https://www.bulk.com/uk/the-core/how-to-decide-your-own-macro-split/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6723611/
