I have been out of the supplement game for a little while and am a newb when it comes to this nitrogen retention thing and other forms of creatine and what not.

What do you guys/gals like for the following

Post work out shake protein....?
Creatine....?
Nitrogen thing...?

I am currently taking HMB, and protein.

I take ALA, R-ALA and proteing with carbs after my workout.