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Do I need protein to grow my glutes?

Your body is home to over 600 muscles, the largest of them all reside in your backside believe it or not and they are of course your glutes. They are powerful and strong, and not many people know this but they are made up of three different muscles; the gluteus maximus, gluteus medium, and gluteus minimus. These muscles help you with simple everyday tasks such as sitting, walking, running and jumping. 

Having a great derriere has almost become a trend in the past few years, well we get it, who doesn’t want to have an amazing bottom but we must forget it is a muscle so everyone’s glutes will vary and there are many ways to literally build a booty and do so naturally.

You hear the word protein and you probably think of the most built guy you see walking around the gym or a 5-star athlete, but consuming large amounts of protein doesn’t lead to huge muscles simply because it is not that straightforward to build them. Regular weight training such as deadlifts, step-ups, squats, lunges, and Bulgarian squats will grow your glutes and protein is very much necessary to help your muscles recover and be stronger and larger once healted. So taking on extra protein without exercise isn’t going to help grow your glutes.


Our bodies use protein for more than just building muscle mass, it is used for fighting off diseases, helps nutrients get in and out of cells, even carries oxygen, maintains our water balance, and regulates blood clots. Protein is the building block of your muscles. Therefore, eating a healthy amount of protein will help you to maintain muscle mass and promotes muscle growth after resistance training. There are a number of studies that show that upping your protein aids muscle recovery and growth.


Discipline is extremely important if you want to sculpt your body by increasing your muscle mass, you have to be committed to working out and eating additional calories to aid recovered. Protein shakes are convenient, it’s literally liquid protein and you can take it with you anywhere, people often drink them throughout the day however, they should never be a replacement because they don’t always have the nutritional stuff we need that real food gives us. So only drink them to supplement your normal diet to boost your protein intake.


Your sex, age how much you exercise you do and many factors all come into consideration when knowing how much protein you need to consume. Sports that consider a high amount of endurance such as orienteers, triathletes, and rowers will need a higher protein intake in comparison to a normal person. Scientists say you should aim to get from 10%-35% of your daily calorie intake from protein. As said previously protein like turkey, fish, chicken, and some dairy products, most lentils, and beans are all sources that are great in a well-balanced diet.


Alongside your balanced protein-enhanced diet you must target your glutes with exercises that target them such as using the cable machine for kickbacks and abductions, even squatting using the cable machine has been proven to be highly successful. Our favourites are Bulgarian squats, lunges, and step-ups. Remember our glutes are made up of three different muscles so to really sculpt them you must be engaging all three muscles in your workouts. We suggest working on your form first of all with little to no weight and then once you get more advanced try to lift as heavy as you can handle. You can see our list of glute exercises here:

You can also check out our home workout glute machine recommendations here.

So, will protein help to build your glutes? The answer is yes and no because we all know protein, regardless of how you consume it whether be supplements such as shakes or by eating high protein foods, increases your muscle mass which is essentially growing, repairing, and maintaining your glutes – but you have to also put in the work. And remember you want to have a bigger peach but don’t overdo it with anything, take your time, be patient, make sure you know how much protein you are consuming because like we said, your body will take what it needs and store the rest as fat.

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