The viral claim that eating potatoes will specifically increase the size of the gluteal muscles—often called “growing your booty”—circulates widely on social media. This notion suggests a direct, targeted effect from a single food item on one area of the body. Understanding this claim requires examining the potato’s nutritional science and the physiological mechanisms governing fat storage and muscle building. The answer lies not in a single food, but in the combined roles of diet, energy balance, and physical activity.
Nutritional Profile of Potatoes
Potatoes are primarily a source of complex carbohydrates, the body’s preferred fuel source for energy. A medium, skin-on potato provides about 26 grams of carbohydrates in a 5.3-ounce serving, making them an energy-dense vegetable. These carbohydrates are stored in the muscles and liver as glycogen, which powers physical activity, especially high-intensity exercise.
Potatoes are also a source of several micronutrients, including Vitamin C, Vitamin B6, and potassium. A medium potato contains 620 mg of potassium, an electrolyte important for proper muscle function. However, potatoes are relatively low in protein, offering about 3 grams per 5.3-ounce serving.
The method of preparation significantly impacts the overall caloric density. A baked or boiled potato remains low in fat and calories, around 110 per serving. Conversely, frying the potato drastically increases its fat and calorie content due to added oils, altering its effect on overall energy balance.
The Science of Targeted Body Growth
Increasing the size of the glutes occurs through two primary biological processes: fat storage and muscle hypertrophy. The idea that a specific food can direct the body to store fat only in the gluteal area is not supported by current physiological understanding. Fat storage is a systemic process dictated by a sustained caloric surplus, meaning an individual consistently consumes more calories than they burn.
When excess calories are consumed, the body stores the surplus energy as adipose tissue (fat) across the entire body, with distribution determined by genetics and hormones. The body lacks a mechanism to isolate a single food and channel its energy specifically into fat deposits on the hips or glutes. While potatoes, particularly when prepared with added fats, can contribute to a caloric surplus and overall fat gain, they cannot target this gain to one area.
The second mechanism for size increase is muscle hypertrophy, which involves increasing the size of muscle fibers in the gluteus maximus, medius, and minimus. This process is triggered by resistance training, such as squats or hip thrusts, which create microscopic damage to the muscle fibers. The body repairs these fibers, making them larger and stronger as an adaptation to the stress.
Protein’s Role in Muscle Hypertrophy
The repair and growth of muscle tissue depend directly on the availability of protein, which is broken down into amino acids. Amino acids are the building blocks necessary to reconstruct damaged muscle fibers after resistance training. Without sufficient amino acids, the body cannot effectively repair the micro-tears, and muscle growth is limited or halted.
The potato acts as the fuel, but not the primary construction material. The high carbohydrate content helps replenish muscle glycogen stores, providing the energy needed to perform intense glute-focused workouts and recover. However, a single potato provides only a small amount of the protein required for structural muscle repair.
To maximize muscle hypertrophy in the glutes, both energy (from carbohydrates and fats) and building blocks (from protein) are necessary. While potatoes are a beneficial source of pre- and post-workout energy, they must be combined with high-quality protein sources to supply the amino acids that build the muscle tissue. Potatoes support the process of glute growth by fueling the necessary exercise, but they are not the cause of the growth.