How to Find the Best Protein Powder for Buttocks Growth

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein powder for buttocks growth.

Discover how to support your fitness goals with protein powder.

Last Updated
Jul 21, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This communication is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Can Protein Powder Help With Buttocks Growth?

The size and shape of your buttocks is determined by the size and shape of three muscles known as your glutes.

Strength training (squats, lunges, etc.) has an effect on the growth of these muscles, but only when paired with adequate protein intake.

In other words, you must meet your daily protein needs if you want booty gains!

How much protein you need depends on several factors, including your age, weight, and how much you workout.

Most adults need at least 0.8 grams of protein per kilogram of body weight per day, but individuals trying to build muscle may need twice that much.

If you are trying to grow your glutes, the recommended protein intake ranges from 1.4 to 2.0 grams per kilogram of body weight per day (J Int Soc Sports Nutr, 2017).

Most people should be able to meet their protein needs without the use of supplements.

But some individuals, especially those with dietary restrictions, could benefit from adding protein powder to their diets.

Protein powder makes it easy to fill in nutritional gaps and support muscle growth, even on busy days.

That said, not all protein powders are created equal.

What Is the Best Protein Powder for Booty Gains?

First of all, it is important to acknowledge that protein powder is just food; it will not help you build muscle better or faster than any other dietary protein source.

Protein powder is one of the most convenient and versatile ways to increase your protein intake, however.

It can be mixed with just milk or water to make a protein shake, or added to smoothies, oatmeal, and other recipes.

It is also worth mentioning that any type of protein powder (egg white, pea, whey, etc.) can help you meet 100% of your protein needs.

Some people mistakenly believe that certain protein sources (like peas) are inferior to others (like whey) because they contain fewer essential amino acids.

But if you are eating a balanced diet, there is no advantage to using one type of protein powder instead of another.

Getting protein from a variety of sources is going to allow you to meet all of your essential amino acids needs, even if you eat a plant-based diet.

In fact, research shows less than 1% of adults do not meet the Estimated Average Requirements for each essential amino acid (J Nutr, 2023).

Research also indicates that while certain proteins may have a slight edge in promoting lean muscle mass, the overall differences in body composition changes between different protein sources are minimal (Nutr Metab Cardiovasc Dis, 2011).

What matters when it comes to protein powder is thus not the type of protein, but how it was processed, and if any problematic ingredients were added.

For instance, many protein powders contain additives known to cause painful side effects and even long-term health problems.

🚫 Avoid Food Additives

Emulsifiers, thickeners, and other additives can upset your stomach because they are hard to break down and absorb.

They can also alter the composition of your gut microbiome, the collection of microorganisms living in your gut (North Clin Istanb, 2019).

Over time, this can lead to gut dysbiosis, or an imbalance in gut bacteria, which contributes to a wide range of chronic diseases, including obesity, type 1 diabetes, and colorectal cancer (Microorganisms, 2022; J Exp Med, 2019).

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

Note that this list includes several artificial sweeteners.

Artificial sweeteners like sucralose and acesulfame potassium are among the worst ingredients for your gut microbiome (Nature, 2014).

They both reduce microbial diversity and promote the growth of potentially pathogenic bacteria.

Also note that as a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid ultra-processed protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

You should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

Sources

1. Journal of the International Society of Sports Nutrition (J Int Soc Sports Nutr). International Society of Sports Nutrition Position Stand: protein and exercise. 2017.
2. The Journal of Nutrition (J Nutr). Amino Acid Intake and Conformance With the Dietary Reference Intakes in the United States: Analysis of the National Health and Nutrition Examination Survey, 2001-2018. 2023.
3. Nutrition, Metabolism, and Cardiovascular Diseases (Nutr Metab Cardiovasc Dis). Effect of proteins from different sources on body composition. 2011.
4. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
5. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
6. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
7. Nature (Nature). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. 2014.
8. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
9. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.

Editorial Guidelines

---

This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.