Dear Dan, first i want to say thanks for the workout you have provided me, i have been doing it for three weeks and I am extremely satisfied. thank you and i have recommended it to many people. I have one question that i have gotten many different answers that have not satisfied me, i figuered if anyone would know it would be you, I am in search for the best protein that will give me the best muscle result and the least amount of fat, and what are carbos or what are they really for, their purpose, and importance? I have taken Cytopro, Lee Labrada protein and have not seen results, i am interested in Isopure (zero carbs)? please help.

Thank you for your patience. Needless to say we have been extremely busy with all of our new members! I have answered hundreds of e-mails in the past few weeks.

To respond to your particular question. Let me say that there are meat proteins, egg proteins, whey based proteins, tofu proteins, milk based proteins and vegetable proteins. Most of the supplements out there today include either combinations of egg, milk, and whey proteins or the complete sources of each one of these alone. In research tests, whey protein supplements were shown to be digested and absorbed very quickly. This quicker absorption level helps to increase nitrogen retention up to two hours after ingestion. But, nitrogen levels fall quickly once this time span has passed. The milk (casienate) and egg based protein supplements on the other hand are not digested or absorbed as quickly but they will show a better long term (up to 5-6 hours) nitrogen level retention. This tells us a couple of things. Whey proteins are great to take after training to supply the depleted muscles with the protein they need for recovery. Whereas milk and egg based proteins are great to take before sleeping to sustain a better nitrogen level throughout the night when your body is trying to recover and it is much more difficult to eat (unless you can eat in your sleep!) Whey based protein supplements (or meal replacements) include products such as Myoplex Deluxe and Designer Whey Protein. A meal replacement supplement that has milk, egg and whey protein is MetRx.

In response to your carbohydrate (carbo) question. There are two basic categories of carbohydrates. These are high glycemic index (HGI)and low glycemic index (LGI) carbohydrates. HGI carbs come from simple sugars like maltose and glucose and from foods like processed cereals and breads. LGI carbohydrates come from a sugar called fructose and from foods such as apples, slow-cooked oatmeal, and whole-grain breads such as rye. Most of the time you will want to eat LGI carbohydrates because they supply a much more even energy level to your body. However, there are times when HGI carbs can be beneficial such as when you are taking creatine and you want a greater absorption of this creatine. HGI carbs increase your blood sugar levels which forces your body to increase insulin levels which creates a much better environment for storing creatine. A great creatine supplement that also includes an HGI carbohydrate source for a greater absorption affect is a product from EAS called Phosphagen HP.