Can I actually get good answers from knowledgeable people?

I want to gain strength mostly and can't really afford to be gaining fat because I need to stay lean for hockey. I heard that if u consume food right before bed that it will make u gain fat and I gain weight pretty easily. But if I have a casein protein shake made of 1 scoop casein, skim milk, a banana, and a tbs. of peanut er will it help replenish my muscle over night to become bigger or make me fat or both? Also I weight train 3x per week and do cardio 3x. Should I just have the shake on the nights of lifting or should I also have them on cardio days?