1) They have lactose free whey that doesnt involve goats, not a big deal.
2) The apple (fructose) has a moderate to low GI of about 40-50 depending on the source. You want something much higher. Closer to 100 to get the desired insulin spike that I assume u r after. Do a little research on dextrose, malto, & waxy maize and let me know what u think. I say go with waxy maize. If u prefer a real food source do a google search on Glycemic Index (GI) to find a list of foods that u might like that have a high GI.
3) if your diet is working then dont mess with it too much until you notice a stop in your gains.
4) i have seen cottage cheese made from goats milk in a local specialty store. it is a rare find. there are also recipes online. another alternative is a casein protein shake (lactose free of course - never noticed to see if they make one).
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