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say you have the nuts , but your playing micro limit and your pretty sure the other player has the same hand because the board is just that way, should u always cap it knowing the rake is going to take a lot of the money away or just 3 bet it. I always cap no matter what and it may be stupid but the rake is horrible when its a split and the flop was basically capped all the way

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The key phrase here is, "you're playing micro limit". Many of your opponents are idiots, do not assume they would only cap if they had the nuts. They are just as likely ignoring the obvious straight on the table and thinking, "woohoo, I have 2 pairs!"