A Wives Tale or Scientifically True?
Building a curvaceous silhouette isn't just about what you do at the gym; it's also about giving your body the right building blocks to grow in the right spots. To fill out your frame and support muscle growth in areas like your glutes and hips, you've got to focus on a mix of healthy fats, complex carbs, and high-quality proteins. While genetics definitely play a role in where your body stores weight, eating a surplus of nutrient-dense foods can help you sculpt a stronger, more feminine physique.
1. Creamy Greek Yogurt
Load up on protein first thing in the morning with a bowl of Greek yogurt. Not only does it have a whopping punch of protein to help repair your muscles after lifting, but it’s thicker than regular yogurt, so you’re getting more nutrients per spoonful. Top with berries or honey for a delicious dessert.
2. Nutrient-Dense Quinoa
Quinoa has all nine amino acids your body needs from food. It’s a complete protein! Quinoa is considered a complex carb, which will give you lasting energy to crush your leg day workouts. Substitute quinoa in place of white rice for an easy lean mass-builder.
3. Savory Lean Steaks
If you’re looking to add some serious size to your lower body, high-quality beef offers the creatine and iron your muscles crave. Lean cuts provide the necessary calories for growth while keeping your protein intake high enough to see real changes in your silhouette. Grilling up a steak once or twice a week is a great way to ensure you're hitting your nutritional targets.
4. Versatile Sweet Potatoes
Sweet potatoes have become a favorite among those in the fitness world because they help restore glycogen levels in your body after a tough workout. They’re also high in fiber and vitamins, making them a healthier alternative to reaching for high-calorie desserts. Roast them up with some olive oil for a savory treat.
5. Heart-Healthy Avocados
Healthy fats are one of the quickest ways to promote hormone production and skin elasticity as you gain curvy dimensions. Avocados contain healthy monounsaturated fats that will keep you full and provide your body with the energy it needs. Smash half of an avocado on whole wheat toast for an easy way to get your calories in.
6. Protein-Packed Eggs
Affectionately known as the perfect protein, eggs are one of the most bioavailable forms of protein on the planet. This simply means they are digested easily by your body and put to use repairing muscle tissue. Eggs can be prepared a number of ways and are extremely affordable.
7. Rich Nut Butters
Whether you prefer almond or peanut butter, these spreads are an amazing way to sneak extra calories into your shakes or snacks. Just a couple of tablespoons provide a dense amount of protein and healthy fats that can help fill out your frame over time. It’s a delicious strategy for anyone who struggles to eat enough volume throughout the day.
8. Fresh Salmon Fillets
Salmon is one of the most popular fishes out there because of its high omega-3 content. Omega-3s help decrease muscle inflammation and repair damage. By eating salmon, you are ensuring that you’re getting plenty of high-quality protein as well as fat to keep your hair and skin shiny.
9. Simple Brown Rice
Processed grains are one of the worst things you can eat when trying to gain. Swap out your white rice for brown to ensure your body is receiving a healthy dose of fiber and complex carbohydrates to fuel your body. It’s also a great staple to mix with any kind of protein.
10. Crunchy Almonds
Buy yourself a big bag of almonds and keep them anywhere you spend a lot of time. Whether it’s your bedroom, desk, or car, these make a great snack to eat in between meals if you find yourself needing more calories. They’re also high in Vitamin E, which helps combat free radicals while you break down muscles at the gym.
11. Roasted Chickpeas
Legumes like chickpeas are fantastic because they offer a unique combination of plant-based protein and slow-digesting carbohydrates. You can season them with your favorite spices and bake them until they're crispy for a snack that actually helps you reach your physique goals. They’re a secret weapon for anyone looking to add variety to their protein sources.
12. Full-fat Cottage Cheese
Full-fat has become a bad word, but when you’re trying to gain curvy figures, those extra calories will be your best friend. Cottage cheese is full of casein protein, which is great for feeding your muscles overnight as you sleep. Pair with some pineapple or almonds for a well-rounded snack.
13. Whole Wheat Pasta
Pasta is your friend. If you struggle to eat enough food throughout the day, trick your body into consuming lots of calories in one sitting with a big bowl of pasta. Just make sure you’re buying the whole wheat kind to get more nutrients than the refined kind.
14. Sweet Hemp Seeds
Sprinkle these bad boys on your salads or oatmeal for a quick and easy way to get some essential fatty acids into your diet. Hemp seeds have a very nutty flavor. They go with everything and pack a punch of protein for their small size.
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15. Dark Leafy Spinach
While it’s low in calories, spinach is loaded with iron and nitrates that help your muscles function more efficiently during exercise. Having a strong foundation of greens ensures that your body can handle the extra work you're putting in to shape your hips and glutes. You can easily blend a handful into a fruit smoothie if you aren't a fan of eating large salads.
16. Silky Tofu
If you lean more toward a vegan diet, tofu is a great way to get plenty of soy protein. Studies have shown that soy can be especially beneficial for feminine bodies. Use it to replace meat in any recipe by frying it, baking it, or scrambling it.
17. Natural Whey Protein
We all have days where eating enough food is difficult. When that happens, reach for a whey protein shake. By making yourself a shake after working out, you are ensuring that your muscles receive the nutrients they need to recover and grow.
18. Hearty Black Beans
Black beans are cheap, filling, and packed with folate and magnesium. Add them to your soup, tacos, or salads for an easy way to eat more nutritious food. They’ll keep you satisfied so you won’t reach for unhealthy snacks.
19. Tropical Coconut Oil
Instead of cooking with butter, try cooking with coconut oil. Coconut oil is made up of medium-chain triglycerides (MCTs), which your body uses for energy. These are great for pre-workout meals as they won’t leave you feeling sluggish. It also tastes like you’re eating sunshine.
20. Juicy Chicken Breasts
Chicken breast is a staple in most people’s diets when they begin to work out. Not only is it packed with protein, but it doesn’t have much fat compared to other meats. Make sure you switch up your preparation methods so eating chicken doesn’t become boring.
