If you want your glutes to grow — you’ve gotta feed the booty.
It’s not just the exercises you choose… but what you eat before training that determines how strong your glutes can fire during those kickbacks, thrusts, and step-ups 🔥
Whether you’re hitting a heavy leg day or a cable-only booty session, the right fuel will help you:
✔ Push harder
✔ Lift heavier
✔ Feel stronger and more energised
✔ Support muscle growth
Let’s break down the perfect pre-glute-day snack ✨
🍞 Carbs = Booty Power
Carbs are your energy source, especially during strength training.
They help your glutes contract forcefully so you can progressive overload like a queen 👑
Choose easy-to-digest carbs before training:
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Rice cakes with jam
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Toast with honey
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A banana or fresh fruit
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Oats with berries
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A sports drink if you’re short on time
Carbs = more reps + bigger strength gains 💥
🍗 Protein = Glute Gainz
Protein provides amino acids to help your glutes repair + grow after training.
Aim to include 10–25g protein before your session:
Great options:
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Greek yogurt
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Protein smoothie
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Clear whey with sparkling water
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Cottage cheese + fruit
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An egg wrap
The goal? Give your body the building blocks to sculpt those peach muscles 🍑
🥑 Fats = Only a Little
Healthy fats are great for you — but before training, too much can slow digestion.
Stick to small amounts:
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Peanut butter
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Avocado
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Nuts
Think: fats for flavour, carbs for power, protein for peach growth.
🕒 Timing Matters
To feel energised and avoid that ugh feeling mid-thrust:
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Eat your meal 1–2 hours before training, OR
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Have a mini-snack 30 minutes before if you’re in a rush
Good → Overnight oats (1–2 hrs prior)
Better → Protein smoothie + banana (1 hr prior)
Best → Rice cakes + clear whey (30 mins prior)
💧 Don’t Forget Hydration
Muscles can’t contract well when dehydrated — especially glutes!
Drink 250–500ml water leading into your session 🚰
Electrolytes can also help when lifting heavy or training in heat 🌞
✅ Bubbl. Approved Pre-Booty Snacks
Quick, tasty combos you’ll actually look forward to:
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Banana + protein water (👋 Sparkling Strawberry!)
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Rice cakes + jam + a protein shake
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Yogurt bowl with berries + a drizzle of honey
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A wrap with lean protein + greens
Fuel the booty → grow the booty ✨🍑
⭐ The Takeaway
Booty progress =
Smart workouts + Smart nutrition
Before glute day, remember:
✨ Carbs give you power
💪 Protein builds the peach
🕒 Time it right
💦 Hydrate always
Give your body what it needs — and it will give you the glute gains you want 🫶
Shop Bubbl. 💖
Feel cute, feel confident, feel powerful in every cable kickback:
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Because strong looks good on you ✨🍑