In the post-workout period, it is best to consume an amount equal to gram per pound of bodyweight. Thus, if you weigh 120 pounds, you should ingest approximately 60 grams of carbs. In addition, by consuming some protein along with the carbs, the insulin helps to shuttle amino acids into muscles, improving the rate of protein synthesis. Whey, egg, casein or soy protein powders work very well in the post-workout period. Shoot for gram of protein per pound of bodyweight.
Creatine is a high-energy compound comprised of three amino acids.
However, it doesn't seem to be as effective for women as it is for men. And even for those who do benefit from creatine, results are fairly modest. Don't expect a miracle. Gains will only be a few pounds of muscle at maximum.