i work nights and about to switch my workout from around 7pm to about 8 am, currently i workout at home but am looking into joining a gym and this is the most convenient time for me to go.

now i know that usually people say a carby meal 1 hour after going to the gym but then also alot of people say no carbs just before bed. im going to be going to bed about 30 mins after i finish at the gym so i cant really do both, usually have a shake with milk + milk protein before bed so should i throw some oats or something into that aswell ? or just carry on without the carbs after workout ?