Well, there is no real way to take the protein, but at the minimum you need about 10-20g protein before a workout and 20-50grams afterwards. The rest of the day you can take as needed, although real food (chicken, beef, etc) is better for you (except before and after workouts). For the creatine, take 5g before and 5 g afterwards workouts. On off days take 5g anytime.