I commute on average 8 miles each way (depending on if i choose the hilly route, the longer less hilly route, or the long and hilly route).
At work I will generally be cycling 20-25miles per shift.
I am not a subscriber to all the nutritional science stuff of protein shakes and energy bars etc - all sounds a bit too processed much to me.
I'm a believer in a good balanced diet with a bit of everything is great.
I generally am up 45-60mins before I leave, first job is a tea, followed by a couple of slices of toast and jam, porridge and jam or 4 weetabix with a teaspoon of brown sugar, treacle or jam followed by another mug of tea.
I dont like eating in the office so other than a glass of tap water or milk i dont eat.
At my 1000 break (I start at 0700) I'll have another cuppa, and normally weetabix or a porridge if i'm hungry, although i have recently bought a frying pan for work and 2-4 poached eggs on toast are doable in the fifteen mins.
I am a big fan of a proper cooked meal at lunch so my lunch will usually be canteen special, (choose from all of the usuals - Steak pud, pasties, pies, stir fry, chicken pieces in sauce of the moment, spag bol, lasagne, risotto, etc etc ) usually with rice, pasta, spuds, mash and a couple of veg) water, juice or hot choc if its cold.
I have recently found that drinking 500ml of cordial or water before starting my commute home has a massive positive affect on performance and on how I feel. I chuck in one of them effervescent tabs if it is hot weather.
Tea will be something like cottage pie, chilli con carne, steak and chips, chicken breast and something to make it interesting. In hot weather i struggle to eat so tea would be a sandwich. All served with lashings of fresh veg/salad. Tea is usually a smaller portion than lunch.
If I am working lates then tea/lunch are generally swapped around...
It would be easy to eat crap at work, kebabs, chippy, chineese, ready meals. But once you get yourself sorted out with a few pots and pans, it is surprisingly easy to eat simple fresh cooked meals at work.
All that said, when working lates on a Tuesday I do partake in Takeaway Tuesday.
On the occasions where my mileage goes through the roof I find myself eating like a horse - usually just larger amounts of what I normally eat.
If I snack, i try to choose a banana its cheaper than chocolate, but i don't really like bannanas and struggle to get them down so it puts me off snacking.
I don't have a particularly sweet tooth and find i wont eat chocolate or sweets unless they are put in front of me. My guilty pleasure is cheese!
On the rare occasions I do events, sportifs, sprint tris, runs etc I will drink SIS GO Electrolyte drink before and during.
Under 50 miles I find that my performance is more related to hydration than energy/food/carbs. The moment I feel crampy i drink and drink with electrolytes where possible. Even if it is when I get home or to work.
I am early 30s, 5'10 and weigh somewhere between 10½ and 11 stone.