Nutrition wise you might want to start increasing your carb intake. Before your ride a slower burning carb like oatmeal may be a good idea. During your ride something along the lines of simple sugars may help (gatorade, dextrose, and such). After your ride perhaps a simple sugar again then back to a slower burning carb.

Sometimes it may just be trial and error as well, where you prefer a faster carb before a ride and then a slower carb afterwards. I also believe their is a training and nutrition subforum or try the search function for nutrition, refeuling, or recovery. From my readings everyone is different and you might need to experiment (i.e. large breakfast, coffee/orange juice only then refeul at job, protien/carb shake, etc.).