Can Protein Shakes Make Your Butt Bigger? (Secret to Curves)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: January 26, 2024
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Having trained numerous clients over the years, I've found that both men and women frequently ask me about the correlation between protein shakes and butt muscle growth. It's a topic that's often overlooked, but deeply significant for many.

Achieving a fuller, toned butt isn't just about doing squats or lunges; it's a holistic approach that combines targeted exercises with a balanced diet, including the right supplements. But before you just start adding protein powder to every meal and smoothie you have, let me first give you some background details that I got from my dietitian.

As a personal fitness and strength coach, this is the same advice I now give all my clients. Otherwise, you might just gain weight all over, and your butt muscles will disappear under layers of fat.

Quick Summary

  • Incorporating protein shakes can aid in developing gluteal muscles, but it should be balanced with protein-rich whole foods for healthy weight gain.
  • To achieve a fuller and toned butt, it's essential to combine targeted exercises with a balanced diet that includes the right supplements, especially protein shakes.
  • Whey protein is recommended for bigger butts due to its ideal amino acid combination, and it's suggested to consume 20 to 30 grams per training day, immediately after a workout.
  • While protein shakes can aid in muscle growth, it's vital to complement them with specific glute exercises to avoid a flabby appearance and achieve a toned, fuller butt.

Can A Protein Shake Help You Get A Bigger Bum?

man looking at his workout tumbler

Based on my experience and backed by scientific studies, incorporating high-quality whey protein shakes into your regimen can indeed support the growth of the gluteal muscles. However, it's essential to balance this with whole foods rich in protein. But it's important to understand how this "weight gain" will develop.

First of all, muscle building will increase the weight you put on the scales, so don't be worried about this as long as your BMI goes down [1].

"From my years of training and studying anatomy, I've observed that muscle tissue, being denser than fat, occupies less volume even if it weighs the same. This is crucial to understand when aiming for muscle growth."

- Emily Abbate, Writer at

With the right exercises and 20 to 30 grams of protein in a shake after training, you can trigger your body's muscle protein synthesis more effectively. And that will bring about glute growth for a bigger and rounder butt.

For optimal muscle growth, such as the gluteal muscles, it's essential to time protein intake, like shakes post-workout, when muscles are primed to absorb nutrients.

Muscle Mass Gain VS Fat Gain In Your Butt

woman doing squats

One thing people tend to get wrong is that a big butt is a big butt. Only when you increase muscle mass in the gluteus maximus will you achieve that perfectly shaped backside.

Let me explain.

Muscle Gain

This is the only true way you should be aiming for some more butt volume. The glutes are the largest muscles in the body, making them one of the best to target for growth.

And there are athletic benefits to bigger glutes.

Many football and basketball talent scouts will look at college players' butts as an indication of how strong and fast they are [2]. So, if you're looking for some lower body power, get in that extra protein shake, and don't avoid the squats.

Fat Gain

Unfortunately, for many people, this is what happens. They eat more calories and get less physical activity, and that calorie surplus goes to the belly and booty.

The problem is that a fatty butt is saggy and flabby, and it certainly won't give you any plus points for an athletic physique. The worst part is that if the butt rapidly gains fat, it could result in unsightly stretch marks that could further hurt your aesthetics.

This means that you need to approach a bigger booty with the right nutritious foods and a few different protein supplements, PLUS the right training routine.

What Types Of Protein Should You Consider?

protein powder and spoon

So, we've established that you need to approach a bigger booty from the perspective of muscle growth. And the best supplement you can get for that is whey protein.

It has an ideal amino acid combination to build muscle as long as you go through some intense weight training routines as well.

Another option that might be a good choice for vegan athletes is hemp protein.

It's a relatively new kind of supplement, but similar to whey, it has the ideal combination of amino acids.

And for dosage, I would recommend aiming for 20 to 30 grams per training day, immediately after a workout to boost your recovery and muscle-building time.

More importantly, though, you need to track your daily protein intake and get at least 1 gram per pound of body weight from all food and supplement sources.

And taking it on non-training days may help with weight loss if you need to get rid of some flabby stuff as well.

Balancing Nutrients for Optimal Buttocks Growth

While protein is the star player in muscle growth, it's essential not to sideline other vital nutrients. Carbohydrates, for instance, provide the energy required for your workout sessions. They refill the muscle glycogen stores, ensuring you have enough stamina for those squats and lunges.

Healthy fats, on the other hand, play a role in hormone production, including hormones like testosterone, which is crucial for muscle growth. To truly maximize buttocks growth, ensure your diet is a balanced mix of protein, healthy fats, and carbohydrates.

Will You Need To Exercise For A Bigger Butt?

Yes, you absolutely will need to exercise to get a bigger booty that isn't flabby and saggy. If you start eating more or taking weight gainers without the right glute exercises, it's just going to result in general body weight gain.

We've covered the fact that you'll need a healthy diet with certain nutrients like protein. Next, you need to carefully plan out your leg days.

Most people tend to use gym machines that isolate the hamstring, quads, and calves. And then they just do a few squats to target glute muscles.

My suggestion is to add some glute bridge exercises and at least two forms of squats. You'll be keeping your glutes more engaged to make your butt bigger.


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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
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Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
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