Tushy toning superfoods can support the muscle growth, recovery and energy your body needs when you’re working toward stronger, more defined glutes. They say abs are made in the kitchen, and there’s some truth to that when it comes to your tush, too.
Exercise is what challenges and strengthens your glute muscles, but nutrition provides the protein, healthy fats, vitamins and minerals your body needs to recover and build muscle. Pairing exercises that target your glutes with a balanced diet can help improve the shape and definition of your lower body.
Nutrition and exercise can’t control exactly where your body stores fat, however. If your goal includes improving the overall contour of your buttocks, hips or thighs, body sculpting (link to: What Is Body Sculpting and How Does It Work?)can complement a healthy lifestyle.
Here are five foods that can support your nutrition and fitness goals while you’re working on toning your tush.
1. Pasture Raised Eggs
The health benefits of eggs are endless, however, not all eggs are created equally. It’s important to know where your food comes from and especially that your eggs are free of antibiotics and are raised naturally, so you reap the most nutrition. If you can wing it, spending a little extra on pastured eggs from your local farms market is worth it, you can tell by the darker orange yolk vs the yellow from conventional ones.
Eggs are a rich source of phosphorus, vitamin B, selenium, and riboflavin, together which help the body produce large amounts of energy from your diet.
Furthermore, eggs also contain leucine, an amino acid that stimulates muscle synthesis, particularly the glutes, and also reduces muscle protein breakdown that is highly beneficial for toning the tushy.
2. Wild Caught Salmon
This is another excellent source of protein that can help you achieve a healthy-looking butt in no time, but it is also SUPER important to know where your fish comes from. There is a significant difference in terms of nutrition and sanitation quality when it comes to wild-caught and farm-raised salmon. You can tell the difference simply from the color of the salmon. Much farm-raised salmon has dye added since it lacks the natural ocean diet thus is evidence in the meat. Also, due to confined cages and the inability to take out the dead fish, all fish are fed diets full of antibiotics.
Salmon is one of the most effective tushy toning superfoods, considering how it’s loaded with omega-3 fatty acids that offer a plethora of health benefits such as increased muscle growth and recovery, as well as decreased inflammation.
3. Flax seeds
These seeds are rich in omega-3 fatty acids, Vitamin B, magnesium, and phosphorus, together which provide your body with all the nutrition and energy it needs to attain a well-rounded and toned butt.
Flax seeds are also a wonderful source of proteins that play a huge role in growing your muscles, particularly the gluteal muscles. Add them to your yogurt, smoothie, or sprinkle them on top of a salad or other dinner. Only a teaspoon is necessary to get optimal nutrition.
4. Legumes
From peas to lentils to beans to peanuts, the legume family has so much to offer to you in terms of energy, muscle growth, recovery, and strength. This is probably why it’s one of the best tushy toning superfoods that you must include in your diet.
Legumes contain large amounts of proteins that help boost the growth of your glutes and also maximize muscle synthesis.
They are also a great source of magnesium that plays an important role in muscle contraction and energy production.
5. Milk (not just dairy!)
This ubiquitous drink is one of those superfoods that we’ve been consuming since childhood for a plethora of reasons. As it turns out, milk is an excellent source of protein and energy for the tushy, given how it contains both slow and fast digesting proteins. Drinking organic whole milk is the way to go as it actually helps to boost your metabolism and is free of antibiotics and loaded with more nutrients. Milk helps promote the growth of your gluteal muscles and drinking it after your workout session maximizes protein synthesis in the body.
However, we know not everyone can handle dairy…so, coconut milk, almond milk, and soy milk are all excellent post-workout beverages or even as a hot chocolate base to get some extra protein! Add it it your coffee and avoid sugary sweeteners too!
Nutrition, Exercise and Body Sculpting
Building a stronger, more defined tush isn’t about one food or one exercise. Consistent strength training, adequate protein and balanced nutrition work together to support muscle development and overall body composition.
But even with a strong fitness and nutrition routine, you can’t choose exactly where your body stores or loses fat. The buttocks, hips and thighs can be particularly stubborn areas for some people.
That’s where body sculpting can become another part of your routine. TushToners body-sculpting options are designed to target specific areas and help improve body contour alongside your existing fitness and nutrition efforts.
You can also pair your nutrition goals with exercises that work the same areas. See the best hamstring workouts to help reduce cellulite for additional ways to strengthen your thighs and glutes.
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