The Popular Protein That Can Give Your Butt A Firm Boost

Have you ever wished that you could have a more bodacious booty? If your flat butt is in need of a boost, there's a popular protein-rich breakfast food that may help you increase the size of your rear and it's something that you probably already enjoy eating: Greek yogurt.

Just like regular yogurt, Greek yogurt is made by using the lactic acid produced by certain bacteria, such as Streptococcus thermophilus and Lactobacillus bulgaricus, to convert the lactose in milk into lactic acid. In addition to being creamy and delicious, Greek yogurt is good for you. It's rich in nutrients, including vitamin B12, calcium, and selenium. It's also chock-full of protein with a 7-ounce (200-gram) serving providing 20 grams of the stuff.

So, what does that have to do with getting a better backside? Quite simply, your butt is made up of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Scientists say the protein found in Greek yogurt may be able to help you get more bang for your workout buck when it comes to building thicker muscles; and since thicker muscles will translate into a thicker you, eating it in addition to exercising may help you build a larger butt.

According to the authors of a 2019 study published in Frontiers in Nutrition, milk and whey protein eaten by people who are doing resistance training can increase muscle strength and size and optimize body composition in both women and men. Since Greek yogurt contains similar nutrients as milk, but is higher in protein, they wanted to learn how it might influence these factors.

In the study, 30 untrained, university-aged men ate either fat-free, plain Greek yogurt containing 20 grams of protein per dose or a protein-free placebo. After doing resistance training and plyometric training three days a week for 12 weeks, the young men who ate Greek yogurt experienced more improvements in strength, muscle thickness, and body composition than the placebo group. This, along with its probiotic content and nutritional value, led the researchers to suggest that it would be a good post-workout food.

Among the many other great protein sources that can aid in your quest for a larger, firmer butt are eggs. In addition to containing just over 7 grams of protein per extra-large egg, egg yolk contains non-protein components that may help build muscle, per a 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism.

Chicken breasts are another fantastic choice, containing a hefty 26.7 grams of protein in each 3-ounce serving. According to a 2018 study in the Journal of Strength and Conditioning Research, eating foods like chicken after exercising can help aid fat loss and muscle gain.

Finally, as far as protein sources that aren't meat, you may want to consider soybeans. A half cup of cooked soybeans has nearly 16 grams of protein. They're also a good source of iron with that same half cup containing about 4.4 milligrams. The body uses iron in many essential processes including building muscle.