7 Foods to Increase Glutes and Legs: Expert Tips and Advice

2023-12-14 02:55:55

Eating a healthy diet represents multiple benefits for consumers; Therefore, according to the World Health Organization (WHO), a healthy diet contributes to the protection of malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer.

At the same time, as indicated by this world health authority, people who do not eat a healthy diet and do not engage in physical activity put their health and body balance at risk. However, several people, in addition to leading a healthy lifestyle, want to have a toned and fit body, so here we tell you which are the foods that cannot be missing from your diet if your goal is to increase the volume of your legs and buttocks.

7 foods that help increase glutes and legs

According to nutrition experts from the portal ‘Welthy Magazine’, a magazine specialized in research and health information, these are the essential foods if you are looking to increase muscle mass in this part of the body:

1. Lean meats: refer to cuts that contain less than 10% fat, such as red meat, recommended for consumption only once a week, and white meats such as chicken and turkey.

2. Fish: any type of fish works for this goal; However, it is recommended to avoid fried foods and sauces in these preparations.

3. Low-fat dairy: also called skim, these are perfect for increasing muscle mass in the legs and buttocks, such as yogurts, cheeses and milk.

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4. Whole grains: their high source of fiber is crucial to achieve this goal.

5. Legumes: due to their low glycemic index and reduced fat content, they are allied foods, such as lentils, chickpeas, among others.

6. Fruits and vegetables: their high content of fiber and vitamins are very relevant for gaining muscle in these parts of the body.

7. Eggs: according to these experts, most of their proteins are in the white, while the fats are concentrated in the yolk, which is why many athletes prefer to consume only the white; However, it is mentioned that the egg is a very complete food with a multitude of nutrients ideal for toning the body.

Furthermore, the specialized portal points out that, in addition to these foods, nutritionists and personal trainers recommend drinking at least 2 liters of water daily to hydrate the body well, as well as sleeping 7 or 8 hours each day.

Is it necessary to exercise to see results?

Although diet is key to achieving optimal results, exercise can be essential for building muscle in these parts of the body; Well, although losing weight could be possible without exercising, if you want to increase your buttocks and legs, exercise is very relevant.

According to an article published by the Nutrition and Sports Medicine specialist, Nicolás Jorge Rufino, healthy eating and physical activity are key to leading a better quality of life and achieving the desired results; However, it specifies that the exercise routine must be indicated by a professional and mentions that, when eating food, it is important to wait for the body to digest before being able to do physical activity: “The appropriate and suggested time is about two or three hours, since food takes, on average, four hours to be digested in the small intestine, and if we exercise too soon we can suffer, in some cases, stomach pains, nausea, vomiting, dizziness and even cramps, due to to muscle contraction and the extra need for oxygen.”

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