Want a bigger, stronger, rounder booty? You're not alone. Whether you’re chasing glute gains for aesthetics, athleticism, or just to fill out your jeans better, the right glute-building supplements can take your results to the next level. If you're wondering what the best supplements for a bigger butt are—and how they work—this guide breaks it all down, one cheeky tip at a time.
Let’s dive into the best supplements for a bigger butt that can help you build that peach with purpose, backed by science and a little Swolverine spice.
Best Supplements for a Bigger Butt: Science-Backed Gains
1. Creatine Monohydrate: The OG of Glute Gains
Creatine is one of the most studied and proven sports supplements in the world. Naturally produced by the body and found in small amounts in red meat and seafood, creatine is stored in your muscles and used for short bursts of high-intensity activity—like, say, a set of heavy hip thrusts or hill sprints.
Booty Building Benefits of Creatine Monohydrate
1. Increases muscle strength and power
Creatine boosts phosphocreatine stores in your muscles, which helps your body produce more ATP (adenosine triphosphate)—your body’s primary energy currency during high-intensity movements. More ATP means you can push harder, lift heavier, and hit higher intensity in your workouts.
"Creatine supplementation increases lean body mass and strength, particularly when combined with resistance training" (Branch, International Journal of Sport Nutrition and Exercise Metabolism).
2. Enhances muscular endurance
By improving ATP regeneration, creatine helps delay muscular fatigue, enabling more reps and longer sets. This increased volume contributes to greater training stimulus, which is essential for hypertrophy (muscle growth).
"Creatine improves performance in repeated bouts of high-intensity exercise, such as resistance training and sprinting" (Kreider, Journal of the International Society of Sports Nutrition).
3. Improves recovery between sets and workouts
Creatine helps reduce muscle cell damage and inflammation, which supports quicker recovery. This allows you to maintain workout intensity over time and train more frequently—both key factors in building and shaping glutes.
4. Increases intracellular water retention
Creatine pulls water into the muscle cells, creating a cell-volumizing effect that contributes to muscle growth and a fuller, more aesthetic appearance—especially in the glutes.
"Creatine increases intracellular water retention, leading to greater muscle fullness and size while improving high-intensity exercise performance" (Buford et al., Journal of the International Society of Sports Nutrition).
When it comes to building muscle—yes, including that glorious gluteus maximus—Creatine Monohydrate is your day-one ride-or-die. Creatine helps your muscles regenerate ATP, the energy currency for explosive movements like squats, deadlifts, and lunges—aka booty-building royalty.
How To Use Creatine
Take 3–5g daily. No need to stress about a loading phase unless you’re on a tight timeline (think: beach trip, fitness shoot, or your ex’s wedding). Creatine is best taken consistently, with or without food, and it pairs well with carbohydrates or post-workout meals to support uptake into muscle cells.
Consistency is key—creatine works best when your muscles are fully saturated, which typically takes about 2–4 weeks of daily use.
Kre-Alkalyn: A pH-Corrected Twist on Creatine
If you’ve ever felt bloated on traditional creatine, Kre-Alkalyn might be your jam. It’s a patented, pH-corrected form of creatine that’s buffered to reduce degradation in the stomach—meaning better absorption, no water retention, and zero loading required.
"Kre-Alkalyn has been shown to offer similar strength and performance benefits as creatine monohydrate, with fewer GI side effects" (Jagim et al., Journal of the International Society of Sports Nutrition).
If you want the gains without the bloat, this might be your glute growth go-to.
2. Whey Protein Isolate: Feed the Glutes
Whey protein is a fast-digesting, complete protein derived from milk during the cheesemaking process. It’s rich in all nine essential amino acids, particularly leucine, which is the key amino acid responsible for triggering muscle protein synthesis (aka the process of building new muscle tissue).
Benefits of Whey Protein and Whey Isolate
1. Supports muscle repair and growth
Post-training, your muscles are in a state of breakdown. Whey protein—especially isolate—floods your system with high-quality amino acids that initiate and accelerate the repair process, translating to stronger, fuller glutes.
"Protein ingestion following resistance training promotes muscle protein synthesis and hypertrophy" (Moore et al., American Journal of Clinical Nutrition).
2. Promotes lean muscle mass
Paired with progressive overload, adequate protein intake promotes a lean, muscular physique without excess fat gain. Whey isolate provides pure protein with minimal carbs or fats, ideal for those focusing on muscle definition—especially in the glutes.
"Whey protein supplementation improves body composition and strength, particularly when combined with resistance training" (Phillips et al., Journal of the American College of Nutrition).
3. Helps hit daily protein targets
Whether your goal is recomposition or a glute-focused growth phase, hitting your protein targets matters. Whey protein makes it easier to hit those numbers without relying on large amounts of meat or fish.
4. Improves satiety and fat management
Whey protein is known to support appetite regulation, helping you stay full longer and manage cravings—important for anyone trying to build muscle while keeping body fat in check.
Whey Isolate vs. Whey Concentrate – What’s the Difference?
Whey concentrate contains a mix of protein, lactose, and fats. While it’s effective, those with dairy sensitivities or who want leaner macros might prefer whey isolate, which is filtered further to remove almost all lactose and fats—making it faster digesting, lower in calories, and easier on the stomach.
When Is the Best Time to Take Protein?
The most effective time to take whey protein is within 30–60 minutes post-workout, when your muscles are most receptive to nutrient uptake. This post-exercise "anabolic window" helps kickstart recovery and muscle protein synthesis.
But protein timing isn’t just about the gym. You can also use whey protein:
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First thing in the morning to break your overnight fast
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As a snack between meals to help meet your protein goals
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Before bed (casein is ideal here, but whey still works) to reduce overnight muscle breakdown
Think of whey as your go-to anytime tool to keep protein high and your booty gains on track.
Swolverine’s Protein = Smooth Digestion
Swolverine’s Whey Protein Isolate is microfiltered, cold-processed and includes digestive enzymes, so even if you’ve struggled with bloating or sensitivity before, this one won’t leave you feeling wrecked. It’s light, smooth, and easy to digest—because your post-leg day shake shouldn’t feel like a chore.
Building muscle means breaking it down and feeding it right. Whey Protein Isolate delivers fast-digesting protein with high bioavailability, giving your glutes the amino acids they need to grow after every training session.
Add a scoop post-workout and consider blending it with almond milk and berries for a booty-approved shake that tastes as good as it performs.
Plant Protein: For the Glutes, Without the Moo
Not a dairy fan? Don’t sweat it—Swolverine’s Plant Protein blends pumpkin seed and pea protein to deliver 22g of clean, complete protein per scoop. It’s smooth, easy on digestion, and comes without the bloat or the barnyard vibes.
"Plant-based proteins can support muscle hypertrophy similarly to animal-based proteins when total intake and essential amino acid content are matched" (Vliet et al., Sports Medicine).
Whether you’re vegan, lactose-sensitive, or just plant-curious, it’s a powerful glute-gainer with none of the guilt.
3. Beta-Alanine: Booty Burn Booster
Beta-alanine is a non-essential amino acid that plays a critical role in buffering acid in the muscles—specifically by increasing carnosine concentrations. Why does that matter for your glutes? Because when you train hard (think: high-volume hip thrusts, walking lunges, and glute bridges that leave you crawling out of the gym), hydrogen ions start building up in your muscle tissue. This causes a drop in pH—aka muscle acidosis—which leads to fatigue, limits your reps, and sparks that signature booty burn.
But beta-alanine steps in as a buffer—allowing you to train longer and harder before fatigue forces you to quit.
Benefits of Beta-Alanine for Glute Gains
1. Delays muscular fatigue
By boosting muscle carnosine levels, beta-alanine helps neutralize acid buildup during high-intensity efforts. This means you can push further into those high-rep glute sets before hitting the wall.
"Supplementing with beta-alanine significantly improves performance during high-intensity exercise lasting 1 to 4 minutes" (Saunders et al., Amino Acids).
2. Increases training volume
The ability to add more reps, sets, or extend time-under-tension leads to more total training volume—one of the key drivers of muscle hypertrophy. Simply put, more volume = more gains.
"Chronic beta-alanine supplementation improves muscular endurance and training volume" (Hobson et al., Amino Acids).
3. Improves muscular endurance
Beta-alanine shines in metabolic-style workouts—like EMOMs, glute finishers, and bodyweight circuits—where endurance, grit, and high time-under-tension are required to maximize the pump and burn.
4. Pairs perfectly with creatine
While creatine fuels short bursts of strength and power, beta-alanine extends your muscle endurance. Together, they create a one-two punch for strength, volume, and performance—especially in leg and glute training.
How and When to Take Beta-Alanine
Unlike creatine or whey protein, timing doesn’t matter as much with beta-alanine. What matters is consistency.
Take 3.2–6.4g per day, split into two servings if needed to minimize the tingling sensation (a harmless side effect called paresthesia that many lifters actually learn to love—it’s a sign it’s working). Regular daily intake allows carnosine levels to build up gradually in your muscles, where the real performance benefits kick in over time.
You know that fiery burn during your last set of hip thrusts? That’s lactic acid buildup—and Beta-Alanine can help you tolerate more of it. This amino acid buffers lactic acid, which means more reps, more time under tension, and more volume for glute hypertrophy.
4. Collagen + Hyaluronic Acid: Rounder, Stronger, Smoother
Collagen is the most abundant protein in the human body and a major structural component of your connective tissues—including tendons, ligaments, cartilage, and even the fascia that supports your muscle shape. Translation? It’s not just about the muscle you build—collagen determines how well that muscle is supported, how you recover, and even how your glutes look and feel.
As we age (yes, even you, 28-year-olds), natural collagen production declines, leading to slower recovery, joint discomfort, and weaker structural support. And if you’re squatting deep, lunging long, or thrusting heavy, your joints need more than just strength—they need structural integrity and cushion.
Benefits of Collagen + Hyaluronic Acid for Glute Growth
1. Supports joint and connective tissue health
Heavy glute training doesn’t just tax your muscles—it loads your joints, tendons, and ligaments. Collagen supplementation provides the amino acids glycine, proline, and hydroxyproline, which your body uses to rebuild and reinforce connective tissues. The result: stronger knees, hips, and lumbar support that can handle serious volume without breaking down.
"Collagen peptide supplementation improves body composition and increases muscle strength when combined with resistance training" (Zdzieblik et al., British Journal of Nutrition).
2. Improves recovery and training resilience
Training glutes multiple times per week demands more than protein shakes. Collagen helps reduce joint pain and inflammation, improving your ability to recover faster and show up for your next lower-body session without lingering aches.
3. Enhances skin elasticity and tissue firmness
Glute hypertrophy is about more than just growth—appearance matters, too. Collagen promotes skin firmness, reduces dimpling, and supports a smoother, tighter look. Add in hyaluronic acid, which retains moisture within skin and connective tissue, and you’ve got a combo that helps plump and hydrate your glutes from the inside out.
Hyaluronic acid can hold up to 1,000 times its weight in water, hydrating deep tissue layers and cushioning the joints for better mobility and smoother skin texture.
4. Complements your whey, not replaces it
Unlike whey or plant-based protein, which focus on muscle protein synthesis, collagen targets connective tissue regeneration. So no—it's not redundant. It's a different kind of support system. Use both in tandem for total-body strength, recovery, and aesthetic improvement.
Booty goals aren’t just about muscle—it’s about shape, structure, and skin. Collagen with hyaluronic acid helps reinforce the scaffolding around your glutes, supports your joints, and contributes to healthier, smoother skin. Because nobody wants glute gains with achy knees or dimpling cheeks (unless we’re talking cheekbones).
Bonus:
It also supports hair, skin, and nails, so your post-deadlift selfies can glow just as hard as your glutes. One scoop a day goes a long way in keeping you strong, supple, and selfie-ready.
5. EAAs: All the Right Aminos, No Muscle Left Behind
Essential Amino Acids (EAAs) are the nine amino acids your body can’t produce on its own—meaning you need to get them through food or supplements. These nine include leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, histidine, and tryptophan. Together, they form the complete building blocks needed for muscle protein synthesis, tissue repair, and overall recovery.
Compare that to BCAAs (Branched-Chain Amino Acids)—which only provide three: leucine, isoleucine, and valine. While BCAAs help stimulate muscle-building pathways (particularly via leucine), they’re incomplete on their own. Without the other six essential aminos, your body can’t finish the job of building muscle. Think of it like trying to build a house with just a hammer, nails, and wood—but no foundation, drywall, or insulation.
If BCAAs are the hype, EAAs are the homework—and if you're serious about glute growth, you need both the buzz and the bricks.
Benefits of EAAs for Glute Growth and Recovery
1. Trigger full-spectrum muscle protein synthesis
Leucine might flip the switch, but all nine EAAs are required to build new muscle tissue. EAAs deliver a complete amino acid profile that initiates and sustains the process of repairing and growing glutes after intense resistance training.
"Supplementation with essential amino acids stimulates muscle protein synthesis more effectively than BCAAs alone" (Tipton et al., Journal of Physiology).
2. Support muscle repair and new growth
EAAs not only spark growth—they help your body rebuild faster and more effectively. Whether you're recovering from heavy hip thrusts or a high-volume glute circuit, EAAs speed up muscle repair and reduce soreness.
3. Prevent muscle breakdown in fasted or calorie-deficit states
Training fasted? Cutting calories to reveal those glutes? EAAs help preserve muscle mass by supplying the aminos your body might otherwise pull from muscle tissue. They’re especially helpful during early morning workouts or when dieting.
4. Hydrate and fuel your performance
When combined with electrolytes, EAAs help improve endurance and hydration mid-workout—keeping your muscles fueled, cramp-free, and pushing through long glute sessions. That’s where Swolverine’s INTRA comes in strong.
Why Swolverine’s INTRA Hits Different
Swolverine’s INTRA isn’t just a typical EAA powder. It combines all nine essential amino acids, electrolytes, and superfoods like pomegranate and coconut water to fuel hydration, enhance recovery, and support sustained energy through the toughest workouts.
"Supplementing with EAAs during resistance training enhances muscle building and recovery" (Volpi et al., Current Opinion in Clinical Nutrition and Metabolic Care).
Sip it while you train. Because the best butts are built one rep and one sip at a time—and when your recovery and performance are dialed in, the results show up faster, fuller, and stronger.
Sample Glute Workout: Build That Peach
You’ve got the supplements—now it’s time to put in the work. This simple, effective glute-focused workout can be done 2–3x per week to stimulate hypertrophy and strengthen that backside. Grab your pre-workout, cue up your gym playlist, and let’s get cheeky.
Glute Day Routine (45–60 mins)
Perform 3–4 sets of each exercise. Rest 60–90 seconds between sets.
1. Barbell Hip Thrusts – 8–10 reps
The king (or queen) of glute activation. Focus on full hip extension and a 1-second squeeze at the top.
2. Romanian Deadlifts (Dumbbells or Barbell) – 10–12 reps
A hamstring-glute classic. Keep a soft bend in the knees and push those hips back like you’re closing a car door with your butt.
3. Bulgarian Split Squats – 8–10 reps per leg
A.k.a. “the ego crusher.” Elevate your rear foot and focus on driving through the heel of the front leg for maximum glute tension.
4. Glute Bridges with Pause – 15 reps
Add a resistance band above your knees and hold the top of each rep for 3 seconds. It burns. That’s the point.
Optional Finisher:
Banded Lateral Walks – 30 seconds each direction
If your glutes aren’t talking to you after this, they’re ghosting you.
Pro tip: Take your Creatine and INTRA before this workout, and refuel with Whey Protein Isolate afterward. The stack fuels the work, the work builds the glutes.
Frequently Asked Questions
What supplements help grow your glutes the fastest?
Creatine Monohydrate and EAAs are the most research-backed for muscle growth. Combine with progressive overload training for best results.
Can supplements really make your butt bigger?
Supplements support muscle growth when combined with consistent resistance training. They don’t work alone—but they do work.
Is protein or creatine better for growing glutes?
Both. Protein helps rebuild muscle; creatine helps you train harder and recover faster. Stack them for a serious booty boost.
How long until I see results from glute supplements?
With proper training and diet, noticeable glute gains can start in 4–8 weeks. Supplements accelerate this by supporting strength, endurance, and recovery.
Real Talk: Supplements Are Support, Not Shortcuts
Look—we all want to build a better butt, but supplements aren’t magic. They’re support tools. The real magic happens when you combine these with a high-protein diet, progressive overload training, and enough sleep to dream of your own before-and-after pics.
So load your barbell, shake up your stack, and let the glute gains begin.
Need help putting this into practice? Start with Creatine and Whey—then build out the stack from there. Your glutes will thank you, and your jeans may never fit the same again (in the best way).
