Five foods to increase and strengthen the glutes: they are easy to get
Developing and strengthening the gluteal muscles requires a combination of physical training and a balanced diet that provides the necessary nutrients to promote muscle growth.
There are certain foods that, due to their nutritional composition, can contribute to this objective.
Food options to strengthen the glutes Some foods have been backed by science due to their contribution of protein and other essential nutrients. According to Health and Very Well Health , these options can be useful for those looking to improve muscle mass in the glutes:
1. Egg This food is known for its high content of high-quality proteins, necessary for muscle repair and construction. A large egg contains approximately 6.3 grams of protein and provides essential amino acids that the body cannot generate on its own.
Its inclusion in the daily diet can promote muscle development in different areas of the body, including the buttocks.
Eggs provide 6.3 grams of protein and essential amino acids for muscle development. Photo: iStock
Considered a pseudocereal, it is distinguished by its protein composition and its complete amino acid profile. A cup of cooked quinoa provides about 8 grams of protein, in addition to containing fiber, vitamins and minerals.
Its consumption is beneficial not only for its protein content, but because it provides the energy needed for high-intensity training and helps in muscle recovery.
One cup of cooked quinoa contains 8 grams of protein and improves recovery after exercise. Photo: iStock
Foods like lentils, chickpeas, and beans are known for their plant-based protein, fiber, and essential mineral content. For example, one cup of cooked chickpeas offers approximately 14.5 grams of protein.
In addition, the iron present in these foods is key for the transport of oxygen in the body, optimizing muscle function and growth.
Legumes, such as chickpeas, offer up to 14.5 grams of protein per cooked cup. Photo: iStock
Options like almonds, pistachios, and peanuts contain protein, healthy fats, and essential micronutrients. In particular, pistachios provide 20 grams of protein per 100 grams and contain all essential amino acids.
A moderate intake of these nuts can be useful to provide the amount of protein necessary for the muscle growth process.
Nuts provide protein and healthy fats for muscle development. Photo: Istock
Specifically, varieties such as salmon, trout, and tuna are rich in high-quality protein and omega-3 fatty acids. A 3-ounce serving (about 85 grams) of salmon provides approximately 22 grams of protein.
In addition, omega-3s have anti-inflammatory properties and can help improve muscle protein synthesis, promoting recovery and growth of the buttocks after exercise.
Fish helps muscle synthesis and promotes recovery after training. Photo: iStock
The development of the gluteal muscles depends not only on proper nutrition, but also on the constant practice of specific exercises and sufficient rest. Before making changes to your diet or training routine, it is advisable to consult a health professional or nutritionist for personalized guidance.
The Universal (Mexico)/ GDA
The exercise that helps tone legs, glutes and core: ideal for all ages Sport can influence people's lives from an early age, as happened with a young woman who started playing volleyball at the age of six at the Lima Regatta Club.
Her dedication led her to become part of the club team and her school team, competing in national and international tournaments. However, constant practice of the sport caused her several injuries, from discomfort in her heels and knees to a more serious condition in her hip, which she ignored for years.
Benefits of aquaerobics to strengthen the body In 2018, a medical diagnosis determined that she had partial posterior labral detachment and enthesitis of the gluteus medius muscle. As a result, she was advised to avoid impact sports and opt for aquatic activities, such as swimming or aqua aerobics . Although she was not convinced by the idea at first, she ended up enrolling in this discipline and found that, in addition to being safe for her condition, it offers multiple advantages for people of all ages.
Classes adapted to all ages, combining resistance and relaxation. Photo: iStock
- Less impact on joints: Aquaerobics reduces the load on joints by reducing body weight in water by up to 90%. According to Diomedes García, head of the biomechanics laboratory at the Universidad San Ignacio de Loyola, this exercise represents a safer alternative compared to traditional aerobics or disciplines performed on land.
- Greater muscle strengthening and toning: This practice activates different muscle groups, including legs, glutes, arms and core. Carol Castro, an instructor with more than 16 years of experience, explains that “this is key because in each movement we make sure to concentrate the effort in the center of the body. In this way, balance and coordination are improved, which allows us to move both the lower and upper parts of the body more effectively.”
- Increased flexibility: Consistency in this activity helps to regain mobility and improve the range of motion in various areas of the body, such as legs, back and arms.
- Controlling body weight: Being an aerobic exercise, it helps burn calories. García mentions that “when we are in the water, especially if it is warm, we do not feel the sweat, which makes the exercise more pleasant and comfortable.”
- Improvement of the cardiovascular and respiratory system: this discipline, being a resistance exercise, improves blood circulation and lung capacity, allowing for better oxygen transport in the body.
- Support in injury rehabilitation: it is an alternative to strengthen muscles and joints after an injury. According to Castro, “many people who have an injury, despite being young, find themselves limited or unable to do the exercises they would like. For this reason, water aerobics is a very good option to stay active and healthy. In my experience, I have seen many people arrive with crutches and wheelchairs and, after a while, they manage to recover, gaining balance and physical and muscular resistance.”
- Stress reduction: In addition to its physical effects, this practice generates relaxation and contributes to reducing tension, helping to clear the mind.
A class lasts between 45 and 60 minutes and consists of different phases. In the first phase, which lasts between 5 and 10 minutes, gentle movements are performed to prepare the body. Then, the main block of strength and coordination, lasting 20 to 25 minutes, includes exercises aimed at legs, arms and core, using elements such as:
- Aquatic weights from 1 to 4 kilos.
- Foam anklets for working legs.
- Swimming noodle for flotation and resistance exercises.
Finally, the session concludes with stretching and relaxation exercises in order to reduce muscle tension.
Adaptation to different levels and combination with other exercises Aqua aerobics is adapted to different physical abilities. Castro says that “in essence, the exercise is the same, but its intensity and speed are adjusted to the needs of each participant. This allows the exercises to be suitable for everyone, from children and young people to adults.”
It can also be combined with ground training to build strength and speed. Garcia recommends doing it “at least twice a week. This not only helps the body keep up, but also offers unique benefits.”
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