If I were a betting man (which I am, but I prefer to wager in Chipotle burritos), I would say that you wouldn't mind having a little bit more muscle. Am I right? The benefits of muscle mass go far beyond a boost in self-esteem. For example, muscle mass is directly correlated with having a badass immune system, strength, insulin sensitivity, ability to torch body fat when desired and longer life expectancy, just to name a few.
Building muscle doesn't happen over night. It takes time but everybody can do it. From a physiological perspective, the bodies rate of Muscle Protein Synthesis (MPS) must be elevated. We can do so in two ways:
1) Perform resistance training
2) Consume more protein
Research clearly shows that resistance training increases MPS for a prolonged period of time (up to 72 hours). If you're reading this, odds are you're doing that. Research also clearly shows that by consuming more protein, the rate of MPS is also increased. How much protein should you be consuming? In short, A LOT! Some advocate for anywhere from 0.7 g/pound of lean body mass all the way up to 1.2 g/pound. This means that a 150 pound woman with 20-30% body fat (healthy range) should get at least 105 grams of protein every single day.
More protein is better but I understand that isn't an easy quantity to achieve. I am not the biggest proponent of supplements, but I will alway recommend that you supplement a protein shake. The supplement industry is saturated with different brands and types of protein, which causes confusion on which is best for you. A simple whey protein with 20-30 grams of protein per serving provides you with the best bang for your buck. Be careful though. Don't fall victim to the marketing techniques that suggest a product is "proven to enhance muscle building by 673% in just 4 weeks!" Anytime the word proven is associated with a supplement, a red flag should be raised. Science doesn't work like that and rarely have these over-the-top claims been backed by sound scientific study.
At CrossFit Kingfield, we conveniently carry Stronger, Faster, Healthier (SFH). They keep their product simple and don't add any extra garbage to their wide range of supplement options. One scoop with eight ounces of water after your workout and you're good to go!