 Ladies, the best supplement you can take for your health, for muscle, for fat loss, to sculpt your body, hands down is creatine. So here's how you start, right? Take five to 10 grams of creatine every single day. Probably first thing in the morning or after your workout doesn't make a huge difference. And what you'll see is about a five to 10% increase in strength at about week two. Your muscles will feel fuller, nice and tight. You may see a couple pounds go up on the scale. Remember, it's because you're more hydrated, not body fat, not bloat. And this happens in a relatively short period of time about 10 to 14 days.