my fuel for longer rides: banana (potassium), half a ham or turkey and cheese sandwich (carbs and protein), handful of M&Ms for quick energy. on a nice day water works and when it is hot a waterbottle 1/2 full of OJ and 1/2 full of water for a nice "sports drink"

after workout: coupla glasses of 2% chocolate milk and a nice meal with a big salad, veggies, and small protein.

all of the gel stuff is just a shot of flavored chemicals and processed goo.

make sure there is food in your fuel.