Nutrition Guide for Glute Growth

Building glute muscle requires proper nutrition. Protein: 1.6-2.2 g per kg bodyweight daily — chicken, fish, eggs, Greek yogurt and protein powder — spread across four or five meals. Carbohydrates: fuel for training from rice, oats, sweet potato and fruit, with more on training days. Fats: around 0.8-1 g per kg bodyweight from avocado, nuts, olive oil and fatty fish for hormone health. Eat a small surplus of 200-300 kcal to build, or maintenance with high protein to recompose. Creatine (5 g daily) is the most researched performance supplement; protein powder is convenience, not magic.