Looking to build a perky butt that’ll turn heads as you pass by? I don’t blame you; a shapeless rear looks good on nobody, male or female.

So to build your glutes, you need to train them with specific exercises. Yet, this is only part of the battle. Your diet will play a key role in the development of your glutes, especially when it comes to your protein intake.

In this guide, you’ll discover how much protein you need to naturally gain muscle mass in the place you want.

The amount of protein you need to grow your glutes and build muscle will depend on many factors. And these are relevant to any muscle you’re looking to grow.

What’s Your Age?

Believe it or not, your protein requirements will increase as you age.[1]

On average, the following amounts are recommended depending on your age:

  • Babies: 10 grams of protein each day
  • School kids: 19-34 grams of protein per day
  • Teenagers: 46-52 grams of protein each day
  • Adults (men and women): 46-56g of protein per day

Each amount listed above is the right amount of protein for your body to function correctly (in a sedentary state).

However, this isn't the amount of protein you need if you want to gain more muscle mass, lose body fat (lose weight), adjust body composition, or maintain muscle mass.

What’s Your Sex?

When it comes to your protein intake, the amount you need depends on your sex (male or female).

Men tend to require more protein compared to women, with the average adult male requiring 56g of protein per day compared to the 46g per day (minimum) that a female needs.

Activity Level

The amount that you move will determine how much protein you need. If you participate in regular resistance training, you'll require a higher protein intake.

I always aim for 1g of protein per pound of body mass (if I'm weight training). Some bodybuilding experts suggest you should have a little more protein than this, but I've found it's my "sweet spot."

If you live a sedentary lifestyle, your nutritional needs will be lower, which will affect how much protein you need, along with the other macronutrients.

As you’re reading this, I’m going to assume you want to build your glutes, so I would recommend aiming for a minimum of 1g per lb.

teenager working out with a barbell

Current Muscle Mass

The more muscle mass you have, the more protein you need to maintain your muscles. 

This is an important factor if you’re losing weight and want to hold on to your muscle mass.[2]

Training Intensity

While your activity level influences your protein intake, your training intensity also affects your protein requirements, so if you want glute gains, pay attention. 

Intense strength training will tax your body, and you’ll require a higher calorie intake and adequate protein, especially if you’re building muscle. This is why protein powders (protein shakes) are so useful.

Body Weight

When it comes to growing your glutes, you need to consume the right amount of protein for your body weight.

1 gram of protein per lb of body weight is perfect for building muscle and will provide your muscle fibers with the building blocks (essential amino acids) it needs to get the glute gains you want.

7 Key Tips For Successfully Growing Your Glutes

Looking to grow your glutes? Follow these 7 tips:

1. Incorporate Compound Exercises

Compound exercises such as squats, hip thrusts, Romanian deadlifts, lunges, step-ups, Bulgarian split squats, and more are needed to get those important glute gains.

They give you the most bang for your buck, placing huge amounts of load on several muscles at once. Add them to your routine and watch your muscles grow.

2. Add Weight Gradually

Progressive overload has long been touted as the best way to increase the size of your muscles.[3]

One of the simplest ways to progress an exercise is to increase the amount of weight you’re lifting.

However, do this gradually; small increases add up over time and will give you excellent results.

3. Focus On Mind-muscle Connection

Focusing on the muscle you’re working, like the glutes, has been proven to increase muscle activation.[4]

By increasing the activation in your glute muscles, you’ll see an improvement in the feel and shape of your derriere.

4. Vary Your Workouts

If you’ve spent 6-8 weeks performing movements like Bulgarian split squats, it could be a good idea to mix it up a little.

Vary your workouts and maximize your glute gains; add step-ups or something you haven’t done before. It’ll keep your workouts interesting and provides a new stimulus for your glutes.

5. Fuel Your Body With Protein

Eating enough food is crucial if you want a well-rounded set of glutes. Be sure you eat plenty of protein from different sources. Fueling your body with protein makes developing your glute muscles easier.

Think of protein as the building block of your muscles. Whether you use supplements like protein powder to grow glutes or meat and eggs, it's up to you.

Workout Couple Eating Vegetable Meal

6. Get Enough Rest

If you want your bum to grow big, you need to get adequate rest. While fitness enthusiasts might not like to hear it, excessive amounts of exercise is counterproductive.

Having a one or two rest days will give your body the time it needs to recover from the exercise you’re doing. And adequate sleep will also help with recovery.

7. Be Patient And Consistent

As with anything good in life, you must be patient and consistent with your approach to health and fitness.

Only regular strength training and consistent caloric maintenance (or small caloric surplus) will give your glute muscles what they need for growth.  

The Role Of Protein In All Of This

Protein plays a crucial role in supporting muscle growth because it comprises amino acids, which are the building blocks of muscle tissue.

When you engage in physical activity, your muscles experience micro-tears that require repair and rebuilding. This process of muscle protein synthesis relies on a steady supply of amino acids to fuel the repair and growth of muscle fibers.

The glutes, or buttocks muscles, are the largest muscle group in the body and require a sufficient protein intake to grow.

The gluteus maximus, in particular, is responsible for hip extension, which is important for movements like walking, running, and jumping.

To support the growth of the glute muscles, it is important to consume enough protein to provide the amino acids necessary for muscle protein synthesis.

Research suggests that consuming approximately 1 gram of protein for every pound of body mass each day can support muscle development in individuals who engage in regular resistance training.

However, the optimal protein intake for muscle growth may vary depending on individual factors such as age, gender, and activity level.

You can get protein from many sources, such as meat, lentils, fish, eggs, yogurt, tofu, and even supplements.

It’s also important to note that consuming protein alone isn’t enough to support growth.

Weight training and adequate rest & recovery are also crucial for muscle growth. When combined with proper training and recovery, sufficient protein consumption can help support the growth and development of the glute muscles.

Whether your overall goal is to grow your bum, gain weight, weight loss, or burning fat, protein plays a key role in it all.

What Are The Best Food Options?

The best food options for growing your bum are the following:

  • Lean Meats:
    Eating lean meats like chicken breast, beef, pork, etc., are a great source of protein if you want to build muscle. For example, a 100g chicken breast contains around 30g of protein.
  • Fish:
    If you love seafood like me, fish are excellent protein sources. For example, Salmon contains around 18-20 grams of protein per 100g, which is pretty good if you ask me.
  • Eggs:
    Eggs are the perfect breakfast protein. They're easy to make, can be prepared multiple ways, and contain around 6g of protein per egg. Ideal for gaining muscle or to lose fat.
  • Beans And Legumes:
    If you’re on a plant-based diet, beans & legumes are high-protein foods. They also contribute to your daily carbohydrate intake; each cup contains around 15-18g of protein.
  • Nuts And Seeds:
    Nuts and seeds are high-protein foods but do contain more calories than other options. If you’re looking to reduce your caloric intake, they might be worth missing. Yet, they do contain healthy fats.
  • Greek Yogurt:
    Ideal for a morning or midday snack. It’s an excellent protein source (8-12g per cup). You can mix it with smoothies, protein powder, oats, and more. It’s a quick and easy protein fix.
  • Tofu And Tempeh:
    Tofu is a brilliant vegan & vegetarian alternative to eating lean meats like chicken, beef, and egg whites. It’s highly versatile and can be prepared with almost any meal, absorbing the flavors of the meal you’re cooking.
  • Protein Powder:
    While there's no shortage of high-protein foods, protein powders like whey protein are excellent to build muscle. They're high in protein and convenient so that they can fit around your normal diet. They contain fewer calories too.
GainfulPlus Chocolate Protein Powder

Common Questions About Protein and Butt Growth

Does a high protein diet help grow glutes?

Yes, a high-protein diet does help to grow your glutes. Protein consumption greatly impacts muscle growth, providing your body with the nutrients it needs to achieve impressive glute development.

How can you grow your glutes without gaining weight?

You can grow your glutes without weight gain by maintaining a caloric deficit and reducing the number of calories you consume (not excessive amounts) while regularly exercising.

Should I be eating protein before or after my workouts?

You should eat protein after your workouts. Sports medicine studies have shown that the anabolic window is increased after a workout.[5]

Can I consume too much protein?

Yes, you can consume too much protein. However, I wouldn't worry too much about it unless you're consuming 250g+ per day, as the excess protein might be stored as fat. If you have any kidney issues, such as kidney disease, speak to your doctor for guidance.

The Bottom Line: Is Protein Essential For Growing Glutes?

When it comes to growing your bum, eating enough protein is essential.

Like any muscle, the glutes need protein to repair and heal the damage from your workouts. You can get protein by eating various foods such as meat, yogurt, cheese, nuts, lentils, tofu, and others.

The amount that you’ll need varies depending on your age, sex, and activity level, but as a minimum, I always recommend 1g of protein per pound of body mass.


  1. https://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719434
  2. http://europepmc.org/article/MED/19927027
  3. https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider's_principle_of_progressive_overload_in_non-performance_athletes
  4. https://link.springer.com/article/10.1007/s00421-015-3305-7
  5. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53
Miloš Lepotic

Miloš Lepotic

Meet Miloš, a certified sports nutritionist and self-taught supplement expert whose pharmacological background and nearly a decade of gym experience make him the perfect guide for optimizing your health and athletic performance through supplement reviews and practical advice rooted in factual, science-backed information.