Everybody says be carefull in reading labels... but what should I look for.

My shakes promote a lot of protein and carbs all together. In my understanding carbs are faster to be converted to energy. Proteins take a little longer. I think the body needs the carbs to get the energy the body needs during work outs without having to use the protein. So the carbs are what are being used and protein replenishes the muscels teared.

What exactly do you stay away from when you read the labels.

Can someone explain the difference between the two types of fat?

Are carbs always good?

And I also read that you should not eat any carbs after five o'clock. I mean what the hack. I work till five. I am lucky if I start my work out at 5:40. Put an hour in there and my shake is at about 6:10. Then an hour later a good meal. So we set back to 7:30 - 8:00 o'clock. I do not really think that is reasonable but technically what is a good last meal time and content.