Gels: sorry I think these are more marketing than nutrition.
Shower: I am at work at that time.
Today I am going lighter on my lunch and spreading the food intake out over a longer time and will see what that does.
I am starting to think that this was happening due to my ramped up night riding on the days prior to the crash. Maybe my body was readjusting to the new higher demands that I am placing on it. (?)