Hey mama! Ever wish you had a little more oomph in your backside? If your booty is looking a bit flat, there’s a popular, protein-rich breakfast food that might help you give it a boost. And guess what? You probably already have it in your fridge.
Greek yogurt isn’t just like regular yogurt; it’s even better. Made with bacteria like Streptococcus thermophilus and Lactobacillus bulgaricus, Greek yogurt is created by converting the lactose in milk into lactic acid. This makes it creamy, delicious, and super nutritious. Packed with vitamin B12, calcium, and selenium, it’s also a protein powerhouse with a 7-ounce (200-gram) serving offering a whopping 20 grams of protein.
So, how does this relate to getting a better booty? Well, your butt is made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The protein in Greek yogurt can help you get more out of your workouts by building thicker muscles. And thicker muscles mean a firmer, more toned you. Eating Greek yogurt along with regular exercise could help you achieve that bigger, firmer butt you’re dreaming of.
Greek Yogurt Linked to Increased Muscle Thickness
A 2019 study published in Frontiers in Nutrition found that milk and whey protein consumed by people doing resistance training can boost muscle strength and size in both women and men. Since Greek yogurt has similar nutrients to milk but even more protein, researchers wanted to see its effects.
In the study, 30 untrained, university-aged men ate either fat-free, plain Greek yogurt with 20 grams of protein per serving or a protein-free placebo. They did resistance and plyometric training three times a week for 12 weeks. The results? The men who ate Greek yogurt saw more improvements in strength, muscle thickness, and body composition compared to the placebo group. The study suggested that Greek yogurt, with its protein and probiotics, is a great post-workout snack.
Other Butt-Building Protein Sources
If you’re looking for more ways to get that firm butt, there are plenty of other protein sources to consider.
Eggs are a fantastic option. Each extra-large egg contains just over 7 grams of protein. Plus, the yolk has additional nutrients that help build muscle. A 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism highlights these benefits.
Chicken breasts are another excellent choice. With a hefty 26.7 grams of protein in a 3-ounce serving, chicken can help you gain muscle and lose fat when eaten after exercising, according to a 2018 study in the Journal of Strength and Conditioning Research.
And if you’re looking for non-meat options, soybeans are a great pick. A half cup of cooked soybeans offers nearly 16 grams of protein and is rich in iron, which is essential for muscle building.
So, mom, if you’re aiming for a firmer, bigger butt, adding Greek yogurt and these other protein-rich foods to your diet, along with regular exercise, could be your secret weapon. Happy eating and exercising!
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