Wondering what the last meal of the day ought to be, in general. Lets go so far as to say the 6th meal is coming just before bed.

Carbs are a no go i assume, but protein/fats cant hurt, can they?

Some carbs I would say but nothing to simple.. no chocolates etc. Maybe a small amount of rice (20%?)... with some protein and fat. Maybe some milk for the casein to preserve muscle during your sleep.

I'd personally suggest a protein/fat meal.

Carbs, especially rice, before bed is far from a good idea. It's never a good idea to consume carbs before bed, as it's energy you are not going to burn off, and most likely you will store it as energy (fat) for use at a later date.
You definitely don't want to eat rice w/fat before bed, that's an insane idea, as you are mixing a high glycemic carb w/fat, then LAYING DOWN. No better protocol to lay down fat than that.

I utilize a whey protein shake made w/water and either flaxseed oil or an omega 3/6/9 blend.

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SC,

what benefits would you have by taking O 3/6/9 before bed?

Aside from it being a healthy fat that is good for your body, it slows the digestion (fats in general) of the whey protein, making it last longer in your gut while you sleep. Many also utilize casein protein as well for this reason, and/or cottage cheese.

~SC~