Don't get your latency mixed up. There is system latency and Round trip latency ( RTL).
My old Tascam system had 40 -60 ms of reported ( system) latency, but there is actually 0 seconds ( .05ms?) of latency as far as tracking goes using direct monitoring. You should hear no latency if monitoring at your interface. Any interface and computer for that matter unless it's a POS.
Sonar adjusts for the system latency and what your hearing at your interface via monitors or headphones. Unless the interface drivers are crap it will be bang on. And Tascams drivers are so so.. My Scarlett 6i6 has way better latency performance than the Tascam, but there is no difference in the 2 devices as far as monitoring goes.
Round trip latency is another matter and you'll only notice this if you try and use real time plug ins and monitor the back end of your system Input echo on etc.
It will add up no matter what computer or interface you are using, there's no way out of it.
Latency is introduced at your A/D converters.
USB/ firewire chips can introduce latency too, this is why PCIe cards are better at RTL performance.
Then your software will introduce latency and this goes way up when you run the signal though a bunch of processors. Number crunching takes CPU cycles, only here can you cut down on some latency with more horsepower.
Insert the output through USB again--more latency here
Then you interface adds more latency as the signal goes back through the D/A converters.
So theres more to it than just a few pieces of your system.
But like I said, the worst round trip latency performance in the world will not be noticed by those who are not using real time processing and use direct monitoring of the input.
Only time I hear latency is if I record midi and forget to turn off certain efxs like the LP64 multi band.
Most important to your system I think is good fast hard drives.
Then comes RAM for all those plug ins.
Then comes CPU horsepower for running more stuff than would be possible 10 years ago.
Then comes a good power supply for all those hard drives!
You can certainly do a lot with 2 cores @ 3.5 and 4 Gigs of RAM,,, that's all I have but I'm 80% Audio.
PS I use 44.1 because I'm not a world class studio. Makes life easier all round if your burning CD's.
Higher sample rates do not make music sound better, performance and recording technique does.