Your glutes are helpful in keeping your body stable. There are three muscles that make up your butt, and you have to keep them working to make them bigger. Aside from doing the right exercises most days of the week, you also have to keep an eye on your nutrition.

Junk foods are a no-no when it comes to building muscle mass, especially around the butt area. Building muscles involve causing micro tears on the muscle fibers, and proper nutrition is essential as the recovery period is what makes or breaks your goal.

10 power foods for a bigger butt

1. Protein powder

Body builders love protein shakes because they contain fast-acting proteins that your muscles absorb quickly for recovery and improved performance. Since it often contains milk or any animal by-products, vegetarians choose hemp protein as alternative. Protein powder allows you to build muscle mass, including the butt, and keep your blood sugar levels stable.

SEE: This Is How You Can Make Your Own Natural Protein Powder At Home

2. Couscous

This one is rich in riboflavin, niacin, folic acid, and vitamin B6. It also contains 3.6 grams of protein, and is only 100 calories. People on a high-protein diet include couscous in their food options due to its high protein contain. It is guilt-free, too.

3. Chicken breasts (skinless)

This meat is one of the best low-carb options with a high protein content. You should, however, ditch the skin. You will see a lot of athletes take in plenty of chicken breasts a day.

4. Oats

They are packed with dietary fiber, meaning they can keep your weight under control. A serving of oats contains 390 calories, but comes with 17 grams of protein and 66 grams of carbohydrates. It also has 11 grams of fiber.

5. Kidney beans

They are highly nutritious. A 100-gram serving contains 8.7 grams of protein, 22.8 grams of carbs, and 127 calories. However, you have to cook them properly, because those beans can be toxic to the body when taken raw or undercooked.

6. Quinoa

This one is protein-packed, and gluten-free. It also contains all the nine essential amino acids that your body needs for the muscles to function well. A cup of quinoa (185 grams) contains 8 grams of protein, 39 grams of carbs, and 222 calories.

READ: The Amount of Protein Intake Needed After Workouts

7. Turkey

This one is packed with protein, as well as zinc, iron, phosphorus, and potassium. It also contains niacin and vitamin B6. Make sure to get the skinless meat as it has less fat.

8. Chickpeas

These are high in fiber and protein content, and come with tons of vitamins and minerals. Also called as garbanzo beans, a serving of chickpeas (100 grams) contains 19 grams of protein, 61 grams of carbs, and 364 calories.

9. Brown rice

Compared to white rice, this one is a healthier option. It is packed with fiber and antioxidants that can keep you healthy and fit. This brown rice variant helps stabilize your blood sugar levels as it releases sugar slowly.

ALSO: What’s THE BEST protein food to eat before a workout?