5 TIPS TO FEED GLUTE GROWH
No matter how perfect your glute workouts are, if you’re under-eating, you’re under-fuelling growth. Period.
You can smash every squat, hip thrust pyramid, and lunge (Thanks Dat Booty Program), but if you’re not giving your body enough fuel, it simply won’t build muscle. Nutrition isn’t just important for recovery, it’s what makes glute growth possible in the first place.
So, if you’re serious about building that peach, here are 5 food-focused tips that will actually move the needle:
1. No Fuel = No Gains
Building muscle requires energy, and that means eating in a calorie surplus. If you’re consistently undereating (or even just hovering at maintenance), your body won’t prioritise muscle growth. A slight surplus gives your body the resources it needs to repair, recover, and grow stronger glutes. Think of it as investing in your future gains.
2. Don’t Fear Carbs
Carbs are your workout’s best friend. They fuel those heavy hip thrusts and power you through leg day without burning out halfway. Plus, carbs help replenish glycogen stores in your muscles after training, which supports recovery and performance. Think rice, oats, potatoes, fruit—carbs aren’t the enemy, they’re the energy.
3. Double-Check Your Intake
You might think you’re hitting your protein and calorie goals, but it’s super easy to under-fuel without realising. Logging your meals for a week can give you a reality check and highlight where you’re falling short. Pairing proper nutrition with a structured program like Dat Booty is how you turn effort into real, visible progress.
4. Track Your Fibre
A happy gut = a happy body = better gains. If your digestion is off, it can affect everything from energy levels to nutrient absorption. Make sure you’re getting plenty of fibre from veggies, fruit, legumes, and whole grains. Balance is key though—too much fibre can leave you bloated and uncomfortable, which isn’t exactly “glute-day ready.”
5. Fuel Smart on Training Days
Your glutes need more fuel on heavy leg days than on your rest days. Eating a little more on training days and dialing it back when you’re not as active helps your body use fuel efficiently. This doesn’t mean restricting—it just means being intentional about timing your intake around your workouts to maximise results.
The Takeaway
Glute growth isn’t just about what you do in the gym, it’s built in the kitchen. Consistent, intentional nutrition is the foundation for real, lasting results. Because let’s be honest… no one’s going through hip thrust pyramids and Bulgarian split squat hell for nothing! Pair smart fuelling with the Dat Booty program, and you’ve got the ultimate combo for peach gains.
Ready to grow your peach? Pair these nutrition hacks with Dat Booty, our glute-focused program designed to sculpt, strengthen, and seriously level up your lower body.
Author | Annie Long
Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.
