Last Updated On September 21, 2023
Have you always wanted to get bigger glutes? If so, you might wonder if taking creatine can help make that happen.
Here, I'll provide you with everything you need to know about how a creatine supplement can make your glutes bigger and cover everything from how to take creatine to tips to maximizing your gains, basic exercises to help with booty building, and more.
Will Creatine Supplementation Make Your Butt Bigger or Not?
The simple answer is yes; creatine supplements can make your butt bigger.
It is important to note, however, that creatine alone will not make your butt bigger. If you want to get a bigger butt, you will need to supplement taking creatine with weight-based workouts, specifically butt exercises.
So, why is this the case?
Well, let's start from the basics and take a look at what creatine is.
Creatine is one of the essential amino acids naturally produced within the body, but this amino acid can also come from food like red meat and seafood. Athletes have also been taking creatine to assist with workout performance.
What creatine does is that it supplies energy to muscle cells to not just help with athletic performance and improve anaerobic endurance but also increase muscle mass, overall muscle growth, and improve recovery time.
Scientific research has also shown that creatine can decrease body fat and help with weight loss since it helps your body build lean muscle mass and improve muscle function.[1]
So if you're doing resistance training targeting your glutes, creatine can help increase lean muscle mass and make your butt bigger.
If you're not working out at all, however, creatine supplementation will not increase muscle mass, and you won't get those muscle gains around your butt, either.
How To Take Creatine To Make Your Booty Bigger?
To get the best results, you should take your creatine supplements before and after your glute workouts.
Ideally, you should take creatine 45 minutes before your workout so you'll be able to power through your workouts while increasing muscle mass around the gluteus maximus.
Remember to also take creatine 45 minutes after your workout to push the muscle tissue within your glute muscles to the limit.
When it comes to making your booty bigger, you also need to be consistent.
What this means is that you'll need to work on the muscle group at least three times a week to see any glute growth.
You should also be focusing on mostly high-protein foods such as eggs, salmon, and chicken.
What about on rest days? How much creatine should you be taking?
You should take between three and five grams of creatine on both training and non-training days to build muscle and ensure that muscle gain is still happening.
Learn More - Should You Take Creatine On Rest Days? (Garage Gym Pro)
As a side note, if you're wondering if creatine will result in weight gain, that's not something you need to worry about. As creatine has zero calories, it won't cause weight gain.
If you have noticed weight gain, that would be due to water retention from when you take creatine. As creatine draws water into your muscle's cells, it can result in an increase in water weight.
What about the loading phase?
The creatine loading phase involves consuming high doses of creatine for about five to seven days before moving to a lower dose.
While the loading phase is the fastest way to benefit from creatine, some individuals might experience side effects.
The better way would be to take lower doses of creatine, as excessive amounts of creatine are passed out of the body anyway.
The right amount will result in creatine reserves in the body, with creatine stored in the skeletal muscles.
Learn More - How Long Does Creatine Take To Kick In And Work?
Tips To Maximize Your Gains
When it comes to maximizing your gains, the idea is to ensure that you're focusing on your fitness goals and the right methods to build bigger glutes.
Most people tend to focus on the wrong things when it comes to building bigger buttocks. They either add too much high-rep training, spend too much time on the machines, or constantly add a different dietary supplement.
In practice, however, you only need to follow these tips to maximize your gains:
- 1Consistency Is Key
For those booty gains, make sure you're doing strength training - glute-specific, at least three times a week. - 2The Right Diet
You must eat the right foods. A healthy high-protein diet can basically assist with muscle building and protein synthesis. Ideally, you should also be eating a calorie surplus, but it really depends on your body composition. - 3Focus On Weightlifting
Make sure you're doing the right exercises for glute development. Heavy barbells and dumbbell squatting should be the primary focus as it builds muscles. Also, incorporate exercises such as glute kickbacks, split squats, or even a barbell glute bridge. - 4Work Until Failure
When doing your workout, make sure that you're working till failure. What this means is using a weight that causes you to have to struggle to complete your set. Make sure you're still using the right form, however, or you'll end up with muscle damage. - 5Take Supplements
You can take creatine and other supplements, such as pre-workout and protein shakes, to maximize your gains.
Basic Exercises To Help With Butt Building
Here are some basic exercises that will not only make your butt muscles bigger but will also ensure that you're well on your way to a better butt.
Squats
Doing a squat is one of the best exercises that you can do if you want to achieve a better butt. Just the squat exercise on its own is all you need to make your bum bigger while improving body strength.
If you want to take it up a notch, you can also start supplementing your squat with heavy weights to build muscles.
Doing so will work and activate all of the muscles in the bum area - namely the glutes and quadriceps and enhance your bum.
Deadlifts
Another excellent workout to do is deadlifts. This type of exercise will not only build muscle, but it'll also help you get bigger glutes.
While it might seem easy, you're working all of the muscle cells and need to make sure that you've got the right form.
There are several deadlifts that you can do, including sumo as well as conventional deadlifts. Make sure that you're activating the glute muscles when doing deadlifts so you can ensure you're getting those booty gains.
Hip Thrusts
While it might take some getting used to, the hip thrust exercise is great for both strengthening and shaping your glutes. You can do a hip thrust with a barbell, or you can use bands instead.
Lunges
You can either do forward lunges or reverse lunges. For a bit more of a challenge, add some dumbbells to the exercise for added resistance.
Glute Blasters
Since you're looking to target a specific muscle group - the glute, you can consider using the glute blaster machine at the gym on your training days.
Not only will it benefit your glute muscles, but it's also one of the few exercises that you can't replicate with free weights.
Are There Other Supplements To Help With Building Bigger Glutes?
If you're looking for supplements other than creatine, here are two of the best supplements for you to consider.
Protein Powder
With protein being essential for any workout, a great way to get stronger muscle fibers and better-defined muscles is with protein powder.[2]
Protein can not only help with maximizing muscle growth, but if you opt for protein shakes, some have also been shown to help you lose fat and lose weight.
Related Article - Whey Protein Vs Creatine: Which Is Better For Building Mass?
Pre-Workout Drinks
A pre-workout drink is ideal for providing energy before your glute workout to help you get bigger glutes.
Make sure you're choosing the right one, though, as not all of them will come with the essential substance nutrients you need.
Make sure that you're taking a pre-workout supplement that comes with natural ingredients and will allow you to reap the benefits of not just more energy during your workout but also fat metabolism and better recovery.
See More - Does Creatine Have Caffeine In It? (What You Need To Know)
Creatine And Butt Gains FAQs
It will typically take between 7 to 28 days for you to see the energy effects of creatine. It is important to note, however, that each individual is different, and it's also dependent on how much creatine you might already have in your body.
Yes, creatine makes your muscles look bigger, and it will also actually make them bigger too. Since taking creatine will cause the muscle cells to store more water, it will look like you've got more muscle since it's fuller and larger.
No foods go “straight to your butt.” However, if you want to make your glutes bigger, you can consider consuming foods such as eggs, spinach, nuts, protein shakes, chicken, quinoa, and legumes.
Conclusion
If you're looking to take a creatine supplement to make your glutes bigger, it's evident that it certainly helps, especially if you're also doing strength glute workouts, getting sufficient sleep, and supplementing it with a good diet.
It's important, however, that you take creatine levels, along with your overall fitness, into consideration. So focus on gradually building strength and take your supplements to naturally get that creatine booty.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739317/
- https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
