Midday Meal on Double Workout Days

I was surprised to read in CT’s article that insulin stays elevated for up to 5 hours after a carb meal. So should fat be minimized in the meal after your 1hr. PWO meal?

For example:

Meal 1: whey + Surge (working out stuff)
Meal 2: C+P (1 hr. pwo)
Meal 3: Avoid fat??

Also, if this is a double workout day so that meal 4 will actually be MORE carbs and whey would I be better off just having a low fat day and having C+P all day long, or should I swap in the middle and have that one P+F meal?