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There’s no strict "best time"—the key is to consume enough protein daily (1.6-2.2g per kg of body weight on training days). It’s generally recommended to take it within 30-60 minutes after training (paired with carbohydrates for better effect) or as a protein supplement between meals.

Creatine is safe when taken at the normal dosage (3-5g per day) and will not harm kidney function in healthy individuals. Mild edema may occur if you don’t drink enough water, but this can be avoided by maintaining your daily water intake—no need for extra excessive hydration.

You can consider L-carnitine (which only works when combined with exercise) or caffeine-based supplements (to boost metabolism and exercise performance). However, supplements are only auxiliary— the core of fat loss still relies on a calorie deficit and dietary control.

Beginners should first meet their nutritional needs through diet (such as lean meat, eggs, and dairy products). If your daily protein intake is insufficient, you can start with protein powder. Other supplements (like creatine or pre-workout) can be considered later based on your training stage and goals—there’s no need to stack them blindly.