Personaly from experience with nutrition, I would suggest this:
1. Hydrate!!
2. Before a ride if it is going to be a long ride eat something with lots of complexe carbs. not the sugary carbs because they don't last long. the bread and oat (Grains) carbs will help you get through the longhaul. although it won't kick in for a while.
3. Simple carbs are carbs that give you the quick energy. THey are mainly the sugary carbs from candy bars and all that. anything with some sugar rally.
4. Protien will also help in the longrun yet not as effective as the complex carbs.
One of the best tasting and probably best for you since its natural type of energy bar would be the clif bar. Personally I love this bar. Other than that just find the foods around your house and eat them. like some cereal preferable no-sweetened with milk would give you the complex carbs and the protien (from the milk). Mabye find some cerealy that has atrade of with the complex and simpl carbs.
Well im no profession for nutrition but this is just some knowledge from my collective mind. Hope i helped
Bstguitarist
