Some of the Best gluten-free foods Are eggs, fish, chicken, protein shake, oats, spinach, avocados, olive oil, nuts, broccoli and others that I will explain below.
In addition to following a diet adequate to gain this bodybuilding in the buttocks, it is advisable that you exercise and take an active lifestyle.
1- Eggs
Did you know that eggs are not only an excellent source of nutrients for your body, but are also a food that can help you have a firmer tail?
Eggs are a good source of protein and proteins help in building muscle mass.
This food is ideal to be consumed before exercise because you can feed your muscles during stimulation and, thus, give you the amino acids you need to grow and tone.
There is no difference at the time of day when you eat eggs, but you do need to combine your intake with a suitable localized exercise.
In this article You can find more benefits from eggs.
2- Fish
Fish is an excellent source of protein, but they have an advantage that other meats do not possess. Its muscle fibers break easily in the stomach.
Surely it has happened to you that you eat fish and are hungry right away. This happens because the muscles of the fish are easily digestible. That is why it is recommended to always consume it in the oven, grilled and with a good source of complex carbohydrates like potato or potato.
In this way, we make sure that proteins serve as a source of amino acids To build muscle mass And not as a source of energy.
Fish also contains omega-3 fatty acids known as"good fats." Good fats help prevent cholesterol from entering the arteries and forming plaques that can lead to cardiovascular disease.
3- Chicken
Chicken is another excellent source of protein that will help you increase your gluteal muscles. In addition, the chicken contains a lower fat content compared to other types of meat, such as beef.
If you choose the breast is even better, since it contains less fat yet and there is so much risk of depositing hormones or antibiotics that are often injected to the chickens during their growth in feedlot.
The chicken also contains other essential nutrients for the growth of the tail muscles as Niacin , Vitamin B6, pantothenic acid and thiamine.
The chicken also supplies minerals like selenium, phosphorus, zinc and iron.
4- Protein shake
Protein shakes are an excellent choice to increase muscle mass in the lower region of your body. However, this will not give results by itself, but you will have to consume them at the right times, that is, after your training.
Choose to add some protein that goes to the blood quickly so your muscles can recover in the shortest possible time. Remember that good nutrition is 80% of your results.
The best protein is that of whey, as it provides essential amino acids and some that are specifically important for muscle growth. Read the labels well and buy one that does not have unnecessary fillings.
Another benefit of protein shakes is that they help you Maintain stable blood sugar levels . This is good because it allows you to maintain your energy levels and avoid the increase of the hormone insulin, which favors the deposition of fats.
To add a touch to your shake, incorporate a bunch of green leaves to provide chlorophyll, fiber and phytochemicals. All these compounds help you maintain satiety, burn fats and oxygenate your blood.
5- Oats
Oats contain complex carbohydrates that give you energy without increasing insulin levels. In addition, it contains fats in a limited way that help you lower cholesterol and slow the absorption of sugars.
Oats are ideal to be consumed in the first half of the day. It is a very useful food to replace the processed flours and provides you with the nutrients needed to increase the glutes.
In this article You can know other benefits of oats.
6- White bread
Contains approximately 70 percent whole grain. In spite of the different opinions and their high glycemic index , The white bread is adequate when you need to increase the muscles of the tail.
The key is to consume it before your workouts, in case you train more than an hour or so, along with a good source of complete proteins (dairy, eggs, cheeses, meats, protein powder).
7- Spinach
It is a vegetable with very little caloric intake, so if you need to gain weight, you should consume it with a good source of carbohydrates to take better advantage of its properties.
Spinach contains iron, calcium, folic acid And other vitamins, minerals, and nutrients that are important for muscle growth.
Spinach is ideal to be consumed at all meals, even at breakfast or snack, as you can add it to the smoothies or consume it as part of a salad.
To take better advantage of spinach nutrients, it is recommended that you add one Food source of vitamin C As is the case with strawberries, citrus fruits, peppers.
8- Avocados
Avocados are an excellent choice, but never after training. Many people are unaware of this. This fruit is rich in monounsaturated fats, which are beneficial, but it is not advisable to consume avocados after training, since at this time a low fat meal is needed.
Anyway, avocado is an excellent food in the early hours of the day and as part of your salads. It is an ideal replacement for other types of unhealthy fats like butter or cream.
Avocado fats are neutral fats, which do not rust. That's why they are ideal in people who exercise a lot. Avocados contain vitamin C, vitamin E, vitamin K, vitamin B5 and vitamin B6, all essential nutrients for metabolism that will help you increase the muscle mass of your tail.
In addition to being a food rich in various vitamins, avocado also contains other micronutrients such as folic acid and copper. Potassium and plant fiber are also found in avocados. Avocados also help in the reduction of triglycerides and provide 18 essential amino acids.
9- Olive Oil
Olive oil is very healthy thanks to its properties. It is an oil with a high humid point, which means that it does not decompose at traditional cooking temperatures, and you can use it in various preparations. You can even use it to bake sweet recipes.
On the other hand, it contains vitamin E which is a powerful antioxidant and prevents the oxidation of free radicals that damages cells.
Olive oil is a powerful food to replace harmful fats found in processed foods and will help you to improve the absorption of nutrients such as lycopene or beta-carotene. Incorporate this oil if you want to increase lean muscle mass, especially in salads or with cooked vegetables.
Its benefits are similar to avocado as it contains the same type of fats as well as other nutrients.
In this article You can know other benefits of olive oil.
10- Walnuts
Walnuts are almost a functional food, that is, their properties go beyond their mere contribution of nutrients and calories. They contain excellent quality proteins, omega-3 and omega-6 fats in an adequate ratio. They are an excellent source of micronutrients and fiber.
The key in this case is to consume them as snack. Keep in mind that this is a very caloric food. Therefore, it is not recommended that the portion of consumption exceeds one ounce or 30 grams.
Walnuts do not increase blood insulin and help you lower cholesterol, regulate bowel function, prevent cardiovascular conditions, modulate blood pressure, reduce inflammation after training. So, take them with fruit or yogurt in the post workout.
You can choose the nuts you like the most like pecans.
11- Steak
Red meat has been somewhat demonized in recent times. However, it is one of the best sources of protein and iron. The iron it contains is the one that is best absorbed and is totally necessary for your body to build muscle mass. In addition, it is necessary to avoid fatigue.
The secret to eating beef is to select the leanest cuts, which are those from the back. Another secret is to select cuts that come from grass fed cows, since the nutritional quality of the meat differs a lot from the traditional feedlot.
Beef has a high satiety value and is more difficult to be disintegrated than other types of protein. Therefore, avoid consuming it with complex carbohydrates, but rather choose vegetables with more fiber content and fewer carbohydrates.
12- Broccoli
Broccoli is an excellent food before and after training if you want to increase your glutes. It not only supplies water, fiber and nutrients, but also sulfuric substances that have anti-inflammatory and anti-inflammatory properties.
This is essential, especially after localized training, as it helps to reduce inflammation of the muscles and promotes recovery. Broccoli also contains potassium, along with Vitamins A , Vitamin C and vitamin B6.
You can consume it steamed or sauteed or in the oven, but it avoids the overcooking as it facilitates the loss of nutrients.
13- Brown rice
Brown rice is a very good source of fiber and carbohydrates in the body. It is useful as a fuel for maintaining muscle mass during training.
The integral variety and the wild are the best choices. They will help you maintain your energy levels while facilitating fat burning and promote the development of muscle mass at the gluteal level.
Brown rice promotes digestion and is an excellent source of zinc that contributes to maintaining the health of the immune system. It is gluten-free and reduces the risk of heart disease.
14- Quinoa
The quinoa Contains a good amount of protein inside it along with nine essential amino acids. Unlike rice, its protein content is higher and is considered a pseudo-cereal.
Helps prevent colon cancer and contains iron, copper, phosphorus, magnesium, manganese. It also contains folic acid along with another range of vitamin B.
This is very important as the Vitamin B complex Is closely related to energy metabolism and these vitamins are necessary for proper fat burning and increased muscle mass.
15- Tamarind the date
This fruit contains tartaric acid, which helps fight cancer. It is also an excellent food against constipation thanks to its fiber content.
Although it contains between 20 and 30% of natural sugar, it is an excellent fruit for after training. You can add it to the smoothies, as it favors the incorporation of glucose and amino acids into the muscle cells and allows their recovery. In this way, it helps the growth of the buttocks.
In addition to incorporating these foods, if you want to increase glutes naturally remember these tips:
- Focus on bringing A high protein diet . Let there be a fountain at every meal.
- Perform high intensity workout and work the buttock muscles.
- Accompany with an adequate intake of water. At least incorporates about 2 liters per day and remember that the liquid is not the same as water. You must consume pure water to facilitate the organic functions related to fat burning and muscle building.
- Advise your schedules to your meals. Avoid consuming simple carbohydrates at night. This facilitates the increase of fats in the area of the hips.
- It is common to increase a little weight, but try to reduce the consumption of fats if you need to define muscle mass.
- It incorporates a routine of cardio, in addition to the localized trainings.
And what other foods do you know to increase gluten?
References
- The Body Type Diet: Solutions for a Big Belly or Big Butt. Dr Oz.
- Hamstra-Wright KL, Huxel Bliven K. Effective exercises for targeting the gluteus medius. J Sport Rehabil. 2012 Aug; 21 (3): 296-300. Epub 2011 Dec 30.
- Ballivian Rico J, Esteche A, Hanke CJ, Ribeiro RC. Buttock Lifting with Polypropylene Strips. Aesthetic Plast Surg. 2016 Apr; 40 (2): 215-22. Doi: 10.1007 / s00266-015-0599-0. Epub 2016 Jan 22
- Dieterich A, Petzke F, Pickard C, Davey P, Falla D. Differentiation of gluteus medius and minimus activity in weight bearing and non-weight bearing exercises by M-mode ultrasound imaging. Man Ther. 2015 Oct; 20 (5): 715-22. Doi: 10.1016 / j.math.2015.01.006. Epub 2015 Jan 26.
- Semciw AI, Green RA, Pizzari T. Gluteal muscle function and size in swimmers. J Sci Med Sport. 2016 Jun; 19 (6): 498-503. Doi: 10.1016 / j.jsams.2015.06.004. Epub 2015 Jun 9.