The first one you mentioned is whey protein. It is mainly an efficient nutrient for extracting egg white efficiently. The function is to supplement the energy you need for fitness. How to eat it is to mix cold water or cold milk after exercise every day, the dosage is 5 grams, there is a spoon in the bucket, and the first spoon can be used.

The second and the third are creatine products. Its function is to increase muscle strength and prevent muscle atrophy. The usage is to take a spoonful, about 5 grams, before training. Too much for the body to absorb.

You can choose one of the latter two products and take them together with the first one. Only eat the last two before training, and the effect is better.