15 Best Vegetables and Fruits to Build Muscles

Building muscle is important for many reasons—for example, it helps support bone health, burns fat, and encourages independence as we age. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," physical therapist Shawn Pedicini tells Harvard Health. "Don't forget to consistently challenge yourself as you progress. It's necessary to gain the muscle and strength changes you want and need." Here are 15 fruits and vegetables that help burn fat and build muscle.

Bananas

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Rich in carbs and potassium, bananas are a healthy, convenient snack to fuel your workout. “A medium banana offers about 105 calories, which provides fruits’ natural sugar, as well as 3 grams of fiber (A quick rule of thumb is that one serving of carbohydrates should provide at least 3 grams of fiber),” says Penn Medicine.

Watermelon

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Watermelon is not only delicious but can also aid in muscle recovery. “If you exercise outdoors, eating some juicy watermelon before or after your workout will aid in hydration and help provide energy,” Natalie Rizzo, RD, tells NBC News. “It also contains potassium, an important electrolyte lost in sweat.”

Dates

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Dates are convenient, easy to store, and a great way to fuel your muscle-building workouts.

"High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery," Katie Kissane, RD, CSSD, tells Men’s Journal. “Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal.”

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Strawberries

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Strawberries are low in sugar and a great post-workout snack. “Strawberries are also very low in calories and fat, making them a great food choice if you're trying to lose weight,” says the American Sports and Fitness Association. “Strawberries are a delicious and healthy fruit you should eat more often. They contain many essential nutrients like vitamin C, manganese, and folic acid, which help keep your body strong and protect against disease.”

Sweet Potatoes

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Save your sweet potatoes for after your strength-building workout. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels,” nutritionist David Wiener from fitness app Freeletics tells Harper's Bazaar. “Sweet potatoes also contain vitamin C, which helps to prevent muscle catabolism (the breakdown of muscle tissue).”

Spinach

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Spinach contains nitrates, which are linked to improved muscle endurance. “More research is being done now to determine if increased nitrate in muscle translates to increased muscle strength and improved athletic performance,” Norman Hord, chair of the University of Oklahoma’s Department of Nutritional Sciences, tells CNN.

Beets

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Beet powder is rich in nitrate, which positively impacts workouts. “Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” Carly Sedlacek, RDN, LD, tells the Cleveland Clinic. “In athletic terms, that can help you perform better for longer.”

Peas

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Peas are an excellent source of plant-based protein. “Exercise triggers the breakdown of muscle protein, especially those exercises that include resistance training,” Natasha Trentacosta, MD, tells Cedars-Sinai. “High-quality protein sources like milk, eggs, soy, wheat, and peas can help restore and recover.”

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Lentils

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Lentils are rich in fiber and protein, which is important for fat-burning and muscle-building. “One cup contains about 18 grams of protein--more than other legumes like chickpeas or black beans!” says the American Sports & Fitness Association.

Broccoli

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Broccoli is full of vitamin C, which makes it ideal to aid in post-workout recovery. “Broccoli has as much vitamin C as an orange,” Megan Holdaway, RDN, tells Let’s Eat Healthy. “Vitamin C builds collagen, which forms body tissue and bone and helps heal cuts and wounds. It is a powerful antioxidant and protects the body from damage by free radicals.”

Garlic

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Garlic is helpful for muscle-building. “The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength,” Jim Stoppani, PhD, tells Muscle & Fitness. “Garlic has an interesting additional benefit, it has been shown to lower cortisol levels.”

Avocados

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Avocados are the ideal post-workout food high in potassium and magnesium. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Yasi Ansari, MS, RDN, CSSD, tells Runner’s World.

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Blueberries

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“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” Wiener says. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.”

Coconut

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Coconut water is a great way to hydrate post-workout. “If the exercise session has lasted an hour or less, then water is all you need to replenish,” Dr. Trentacosta says. “If the workout was longer than an hour, however, then an option like coconut water can help you to replace the electrolytes that were lost while sweating through a long exercise session.”

Beans

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Beans are a great source of plant-based protein. “Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass,” says Piedmont Health. “Lean muscle mass helps you burn more calories even when you're at rest.”

💪🔥Body Booster: Use peas in your post-workout meals for optimal muscle recovery. They are excellent plant-based protein sources that can help rebuild muscles after resistance training sessions.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.

Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

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Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

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I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

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3. Nut Butter-licious!

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Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

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There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

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Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

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Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

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7. Oat-tastic!

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Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

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Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

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9. The Chicken of the Sea

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Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

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When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

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Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

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12. Bestie Broccoli!

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I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Yes, you can eat your way to healthy muscles. “Maintaining muscle mass as you age is crucial for overall health and functionality,” explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 11 superfoods that can help, “especially from a male perspective, and including the benefits of hydrolyzed collagen peptides,” he says. “Incorporating these superfoods into your diet can help maintain muscle mass, improve recovery, and support overall health as you age.”

Lean Beef

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Rich in high-quality protein, iron, and creatine, lean beef supports muscle repair and growth, explains Dillon. “I recommend a fatter cut if you’re in good physical condition as the added fat will help your testosterone levels too,” he says.

RELATED: I Lost 100 Pounds, and Here’s What I Do to Stay Lean

Chicken Breast

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Chicken breast is a staple for muscle building, says Dillon. “It provides essential amino acids with low-fat content,” he points out. It is also a good source of L-Arginine, “which is an amino acid that has a vasodilation effect which will support healthy blood flow.”

Eggs

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Eggs are a “natural multivitamin,” says Dillon. “They contain complete proteins and healthy fats, along with vitamins B6 and B12, crucial for energy and muscle recovery.”

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Salmon

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Salmon is packed with omega-3 fatty acids, “which reduce inflammation and improve muscle protein synthesis,” says Dillon. “Add turmeric and black pepper to your diet for anti-inflammatory effects, too.”

Greek Yogurt

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Greek yogurt is also a great superfood for muscles. “It is high in protein and probiotics, and it supports gut health and muscle repair,” Dillon says.

Quinoa

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Quinoa is a complete plant-based protein with essential amino acids, fiber, and Magnesium, Dillon reveals. “Magnesium is crucial to maintain muscle mass. Try Magnesium Glycinate as it is high quality, more bioavailable, and is a natural sleep aid,” he suggests.

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Almonds

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Almonds are a great nut for your muscles. “They provide healthy fats, protein, and magnesium, essential for muscle contraction and repair,” says Dillon.

Spinach

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Don’t forget to eat your greens. Spinach is rich in iron, magnesium, and nitrates, “which can enhance muscle efficiency and oxygen use,” says Dillon.

Sweet Potatoes

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Sweet potatoes are also great. “They are high in complex carbohydrates and beta-carotene. They provide sustained energy for workouts and recovery,” says Dillon.

RELATED:12 Fruits and Vegetables Most Contaminated With Pesticides

Hydrolyzed Collagen Peptides

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“Collagen peptides are easily absorbed and support connective tissue health, reducing joint pain and improving recovery times,” explains Dillon. “The compounding effect of supplementing your diet with hydrolyzed collagen peptides is a healthy glow, great skin, supple joints, and strong hair! It’s a must-have – I recommend CRYOGEN supplements collagen peptides as they’re easy to take and of the highest quality.”

Cottage Cheese

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His last recommendation is cottage cheese. “It contains casein protein, which digests slowly, providing a steady release of amino acids to support muscle repair overnight,” he says.

💪🔥Body Booster: Eat your eggs. Eggs are a natural multivitamin containing complete proteins, healthy fats, and vitamins B6 and B12, which are crucial for energy and muscle recovery.

Mark Mcilyar is a celebrity fitness trainer who knows how important diet is in building muscle, especially as men get older. “As a man over 50, building muscle plays a huge key in our natural production of testosterone,” he says. “As we get older, our testosterone tends to decline naturally. We can’t stop it completely, but we can fight back against the loss of our needed male hormones. Having less fat and more muscle is crucial for our testosterone production.” Here are the five foods Mcilyar says every man over 50 should be eating to put on serious muscle.

Egg Sandwich

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Mcilyar is a huge fan of egg sandwiches with cheese. “A fried egg sandwich is my favorite,” he says. “Eggs have got a lot of protein. They’ve got the healthy fats in there. There's a fair amount of calories, and then you fry up a couple of eggs and then throw some grated cheese on there and put it on some bread.”

Protein Bread

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Mcilyar recommends high-protein bread for your egg sandwiches. “A lot of times, it's referred to as keto bread,” he says. “And keto bread is just loaded with protein. And so, typically, I think it's about four grams of protein per slice. So, of course, you're going to have two slices. So that's eight grams of protein. The eggs each have about eight grams of protein. Plus, when you throw the cheese in there, you get more protein, plus you get some nice fats in there, you get some carbohydrates from the cheese and the bread altogether.”

Protein Shakes

Mcilyar recommends whey protein shakes made with whole milk. “Whole milk has got more protein in it, plus it has some natural sugar occurring in it,” he says. “And that sugar will help basically shuttle the protein to the muscle fibers… You do need carbs in you because the carbs trigger an insulin release in your body, and insulin is like a little pickup truck that carries the protein throughout your system and delivers it to all the cells that need it. More specifically, your muscle fibers.”

Berries, Bananas, Peanut Butter

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Mcilyar recommends loading up your protein shakes with healthy additions. “When you're doing these protein shakes, use milk instead of water or almond milk, and then throw some other stuff in that shake,” he says. “Throw some berries in there, some bananas, maybe peanut butter. And so you can experiment with whatever combination you want and find something that really tastes good. It's kind of like the more the merrier when it comes to the ingredients.”

Avocados

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Mcilyar loves avocados and highly recommends healthy fats. “Avocados, guys, there's not a whole lot to say here except they're loaded with a bunch of good yummy stuff,” he says. “They’ve got some protein in them, but more importantly, they have the real healthy types of fats. Avocados are a really simple thing. You can throw it in your refrigerator and eat pretty much any time of the day.”

No Low-Fat Diets

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Mcilyar strongly emphasizes how essential healthy fats are for men. “I always warn you guys to stay away from low-fat diets,” he says. “I know it sounds weird because most of those are for guys trying to lose fat, but the problem is when you don't get enough healthy fats in your diet, it really screws up your hormones for men. If you don't get enough healthy fats, then your body cannot produce its normal healthy level of testosterone. If you're not healthy levels of testosterone, there's just no way to build muscle. So it's a killer.”

Peanut Butter and Jelly Sandwich

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Mcilyar recommends good-quality peanut butter and jelly sandwiches made with high-protein bread. "It's a much healthier type of carbohydrate with a lower glycemic index, but it also has the added protein in there,” he says. “And then the peanut butter has healthy fats. It does have some protein in there. Be careful with the jelly—try to find some organic natural jam. It'll be better for you. And then it does come with a ton of sugar. So keep the jam on the low side. Even for you skinny guys, you don't want a lot of sugar.”

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Oatmeal

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Mcilyar recommends oatmeal as a perfect muscle-building food. “Oatmeal is a great kind of bodybuilding breakfast that tons of very serious fitness geeks do,” he says. “And it's young bodybuilders, middle-aged, it's older guys… Load that oatmeal up with some of the things that I've already talked about earlier, like peanut butter and bananas and some berries, and kind of create a mixture that really tastes good for you. The other thing you can always throw in your oatmeal is whey protein.”

Eat Breakfast For Dinner

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Mcilyar says not to feel you can only eat certain foods at certain times of the day. [Oatmeal is] just kind of a mainstay typically for breakfast, but it doesn't have to be breakfast,” he says. “We get these things in our head that certain foods are only eaten at certain times of the day. Well, that's totally ridiculous. That's just tradition. It makes no difference when you eat your eggs. It doesn't have to be for breakfast. Same thing with oatmeal.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

You’ve probably heard the saying “abs are made in the kitchen”—and there is an element of that phrase that is true for building a firm butt as well! As a Registered Dietitian with over 11 years’ experience in sports performance, weight loss, and women’s health (you can find me at Top Nutrition Coaching), I recognize that while incorporating specific glute-activating exercises into your workout routine on a regular basis is essential for building your glutes, incorporating these nutrition tips can help set your body up for success and support a nice, firm butt when combined with a solid exercise routine!

1. Increase Protein Intake

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This one probably won’t surprise you. Protein is the building block of muscle, and increasing your intake is essential for muscle growth and repair. This is especially important when you're doing exercises targeting the glutes. Include a variety of protein sources in your diet, such as lean meats, fish, tofu, tempeh, legumes, cottage cheese, Greek yogurt, and eggs. Each of these provides a unique profile of amino acids necessary for muscle development. Animal proteins will contain all essential amino acids. Soy-based foods are plant-based sources of complete proteins but otherwise pair plant proteins (like beans and rice) to create “complete protein” sources and ensure that your body is getting necessary protein building blocks (amino acids). (Sources here and here.)

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2. Eat at Regular Intervals (including post-workout)

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Prioritize balance with main meals (breakfast, lunch, and dinner). This means including quality protein, a little healthy fat, complex carbs/fruits, and ½ your plate veggies! Between meals, opt for snacks that are high in protein. Including protein throughout the day can help meet your daily protein needs, crucial for muscle repair and growth, while also supporting steady energy levels. Options like Greek yogurt, cottage cheese, or a handful of almonds provide good protein and can help keep you full between meals. Your post-workout meal or snack is crucial in determining how effectively your muscles recover and grow. A combination of protein and carbohydrates within 90 min to 2 hours after a workout helps replenish energy stores and repair muscle tissues. This doesn’t have to be anything fancy! If your workout falls before a regular meal, no need to incorporate an additional snack, just go into your meal. If it doesn't, simple snack options include Greek yogurt with berries, a protein shake, a piece of fruit with a small handful of nuts, or even ½ of a turkey sandwich on sprouted or whole grain bread. (Source here.)

3. Omega-3s (and Healthy Fats in general)

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Omega-3 fatty acids, found in foods like salmon, chia, hemp, and flaxseeds, as well as walnuts, are known for their anti-inflammatory properties. Other healthy fats include avocados, olive oil, other nuts/seeds, olives, and avocado oil (there are others). They can help reduce muscle soreness and inflammation post-exercise, aiding in quicker recovery and muscle growth. Including omega-3 rich foods and healthy fats in your diet supports overall muscle health and can enhance the results of your butt-toning exercises. Omega-3s also have the added benefit of supporting healthy HDL levels (the “good” cholesterol) so eat up!

4. Incorporate Healthy Complex Carbohydrates

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There is no need to fear carbs when they’re coming from “real,” whole-food sources! Complex carbs are essential for muscle growth, energy and also include important vitamins and minerals to support recovery. They break down slowly in the body, providing a steady source of fuel and also contain fiber, which aids in digestion and maintaining steady blood sugar levels. Some of my favorite complex carbs include sweet potatoes (especially Okinawan Purple sweet potatoes which are also extremely high in antioxidants), quinoa, and oatmeal. Other options to incorporate are whole grains (wild rice, buckwheat, bulgur, farro, etc), fruits, and starchy vegetables. Consuming these in the context of a balanced meal (protein, healthy fats, complex carbs, veggies) provides your body with the necessary fuel for your workouts, ensuring you have enough energy to perform exercises that target the glutes. (Source here.)

Related: 14 Superfoods that Sculpt a Flat Belly

5. Eat Enough

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Skipping meals and/or trying to cut back on macronutrients can hinder your progress. As you build more lean muscle, your basal metabolic rate increases and you require more calories. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. This doesn’t mean going wild on processed foods and simple sugars which are more likely to promote fat storage and trigger inflammation, but instead, focus on whole, “real food” sources! (Source here.)

6. Stay Hydrated

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We all know that adequate hydration is vital for overall health, but did you know that it can also directly impact muscle tone and function? Water is essential for metabolic processes and helps transport nutrients to your muscles, crucial for growth and recovery. Dehydration can lead to muscle fatigue, reducing the effectiveness of your workouts. Drinking plenty of water throughout the day ensures that your muscles are well-hydrated and function optimally. A good rule of thumb is to aim for ½ your body weight in ounces of water per day. If you tend to forget to drink, I’d suggest setting alarm reminders on your phone until it becomes a habit! (Source here.)

7. Boost Magnesium Intake

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Magnesium is one of the main supplements that I recommend, and not just for nice glutes. When it comes to muscle formation, magnesium plays a key role in muscle function and energy production. It aids in muscle contraction and relaxation, which is vital during workouts targeting the glutes. If you don’t want to supplement, that’s fine! Foods rich in magnesium include almonds, spinach, black beans, and whole wheat. Adequate magnesium intake can enhance your exercise performance by improving muscle health and reducing the risk of cramps. (Source here.)

8. Incorporate Vitamin C Rich Foods

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You probably know Vitamin C’s role in immune function, but it is also crucial for the synthesis of collagen, a protein that helps maintain skin and muscle elasticity. This is particularly important for keeping the skin firm around your butt! Foods high in Vitamin C like oranges, strawberries, bell peppers, and broccoli can help in maintaining skin elasticity and muscle recovery, enhancing the firm appearance of your butt. (Source here.)

9. Focus on Iron-Rich Foods

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Iron is crucial for oxygen transport in the blood, which muscles need during exercise. Iron-rich foods like lean red meat, spinach, quinoa, and lentils can boost your endurance and performance during workouts, helping you work your glutes more effectively. If you’re consuming non-heme iron sources (any plant-based form), pair with a Vitamin C-rich food to increase absorption and double up on glute-firming benefits! (Source here.)

10. Zinc for Muscle Repair

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Zinc plays a critical role in muscle repair and growth as well as testosterone which is important for building muscle (no need to fear ladies, both men and women need testosterone). It’s involved in protein synthesis and cell division, both of which are necessary for muscle repair after workouts. Include zinc-rich foods like lean meats, seafood, pumpkin seeds, and lentils in your diet to support the repair and strengthening of butt muscles. Pumpkin seeds in Greek yogurt would make for a great post-workout snack to support muscle repair! (Source here.)

11. Balance Your Electrolytes

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Electrolytes such as sodium, potassium, calcium, and magnesium are vital for muscle function and hydration. They help regulate muscle contractions and prevent cramping, essential during glute workouts. Maintain electrolyte balance by consuming a varied diet, including fruits, vegetables, dairy, and, when necessary, electrolyte-enhanced water, especially after intense workouts. When using electrolyte-enhanced water/beverages, I’d avoid ones with added sugar. (Source here.)

12. Include B Vitamins

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B vitamins are essential for energy metabolism and muscle tone, and deficiencies can negatively impact both performance in the gym as well as recovery. Whole grains, eggs, dairy, lean meats, and green leafy vegetables are excellent sources of various B vitamins. They can help optimize energy use during exercise, making your workouts more effective. Vegans might benefit from taking a comprehensive B-Complex to get all B-Vitamins but some plant-based sources include fortified nutritional yeast (a favorite of mine for B12), dark leafy greens and chickpeas for B6, and beans, peas & lentils for B1. (Source here.)

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

13. Antioxidant-Rich Foods

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Antioxidants fight oxidative stress and inflammation, which can occur after intense workouts. You don’t need to take additional antioxidants in supplemental form, as high doses can actually have negative effects, but incorporating them in amounts within RDA recommended does provide a host of benefits! Berries (especially wild blueberries which have 10x more antioxidants than conventional), dark chocolate, nuts, and green tea (like matcha) are rich in antioxidants and can aid in muscle recovery and inflammation reduction. Simply incorporate these ingredients into regular meals such as adding wild blueberries to oats or a protein shake, mixing cacao powder into your morning coffee. (Source here.)

14. Consistency is Key!

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With all of this (including the exercise component), consistency is key! We live in a time where there is a lot of instant gratification and our bodies don’t usually work that way! As cheesy as this may sound,think of it like nurturing a plant; just as a plant needs regular watering and sunlight to flourish, your muscles need a steady supply of nutrients to grow and strengthen. Following the tips above are like sunlight and water for your glutes. It’s not just about the occasional salad or protein shake; it's about making these healthy choices a regular part of your lifestyle.

15. Set Realistic Expectations

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Now, let's talk about timeframes. Rome wasn't built in a day, and similarly, transforming your butt takes time. Generally, you might start noticing changes in muscle tone and firmness within a few weeks of consistent nutrition and exercise. However, more significant transformations typically become evident over months. It's important to set realistic expectations and remember that everyone's body responds differently based on factors like genetics, starting fitness level, and overall lifestyle. So, keep at it, be patient, and trust the process. Your dedication will pay off in the long run! Reach out to a Dietitian if you need accountability, encouragement, and someone to tailor recommendations that are specific to your needs.

💪🔥Body Booster: Skipping meals or trying to cut back on macronutrients can hinder your progress. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. Focus on whole, “real food” sources.