Feed the Booty: The No-BS Nutrition Guide for Glute Growth!

Feed the Booty: The No-BS Nutrition Guide for Glute Growth!

Feed the Booty: The No-BS Nutrition Guide for Glute Growth

By Elevate + Enrich x Shaped by Sym 

If you’ve read my previous blogs, we’ve gone into exercise, we’ve gone into stretch and recovery—now let’s get into that missing link, the piece that puts it all together for your glute growth goals: nutrition.

You’ve heard it countless times: you can’t out-train a bad diet—and it’s true. If you want real glute gains, what you eat matters just as much as how you train. Here’s what you need to know—real talk, real results.

Why Nutrition Matters for Glute Growth

Muscle growth (aka hypertrophy) happens when you consistently challenge your glutes with resistance and give them the fuel they need to recover and build. That means:

  • Eating enough calories (yes, more than you might think!)

  • Prioritizing protein to repair and build muscle

  • Including carbs—don’t be scared! Your body loves carbs, especially if you’re training hard

  • Not skipping healthy fats for hormones and recovery

How Much Should You Eat? Calories & Macros for Glute Gains

Alright if you’re eating like you’re “just trying to tone,” you’re not going to build muscle.
Building glutes requires a small calorie surplus—enough to support growth, not so much that you feel sluggish or gain excess fat.

Macro Basics:

  • Protein: 1.6–2.2g per kg body weight

  • Carbs: Don’t be scared—your body loves carbs, especially when you’re training hard!

  • Fats: 0.3–0.5g per lb bodyweight—think avocado, olive oil, nuts, salmon.

Best Foods for Glute Growth

Protein:

  • Chicken breast, lean beef, turkey, eggs, Greek yogurt, cottage cheese, tofu, tempeh, protein powder

Carbs:

  • Rice, quinoa, oats, sweet potatoes, whole grain bread/pasta, fruit

Fats:

  • Avocado, olive oil, nut butters, seeds, fatty fish (salmon, sardines)

Veggies:

  • Don’t skip these! Fiber, vitamins, and minerals support recovery and digestion.

Hydration:

  • Water is essential for muscle function and recovery. Aim for at least 2–3L/day.

 

How This Ties Into My No BS Glute Growth Guide

In my No BS Glute Growth Guide, I take you step-by-step through:

  • The exact macros you should be eating for glute growth

  • A complete full day of eating specifically designed for building your glutes

  • Busting the most common nutrition myths that hold women back from real results

If you’re ready to stop guessing and start growing, grab the guide and join the community of women building their best booties—no BS, just results.

Final Tips for Glute Growth Nutrition

  • Track your intake: Use MyFitnessPal or a food journal to stay consistent.

  • Meal prep: Set yourself up for success by prepping protein and carbs in advance.

  • Be patient: Glute growth takes time—fuel up, train hard, and trust the process.

 

Ready to take your glute gains to the next level?
Download my No BS Glute Growth Guide , follow for daily tips, and let’s build your best booty—together!

 

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