In the morning, I have some dates (better than bananas for potassium) and gives me energy, a variety of figs (they do double duty by satisfying my predilection for sweets), and wash it down with my own green smoothie.

I make my own energy bars and they are in my sling in case I get hungry on the ride. They are made of whatever is on sale, mixed with oats, and bound with grapefruit honey (another nod to my sweet tooth).

I stagger my lunch later in my work shift, so I really don't have anything special for the flip side home. Sometimes it is an egg sandwich or tuna, whatever I am in the mood for, but always on either Rye or Pumpernickel bread.

Not losing weight, just don't need any extra for the 200-250 calories spent on the ride.

I'll trade you problems...

I don't eat before I ride. I wake up, pee, put on cycling clothes, grab work clothes, ride to work, shower, and then have coffee. Maybe some food, but not if I'm behaving (lately I've been eating a carrot or two).

After 11am I'm hungry and eat lunch.

Some time during the day I'll have a soda (diet).

If I'm a bad boy I'll snack in the afternoon.

Around 5pm I ride home, and pretty soon it's time for dinner.

Yeah, that's what my coworker says too...

Small breakfast and coffee before I leave.. after something really sweet.. ie cinnamon roll etc.. and coffee again. Love do this and not a bit of guilt!

@SylvainG - I have a similar distance commute, am about the same size as you and eat about the same amount or more. I also do some weight lifting and running (sometimes a lot of running if marathon training).

Before bike ride - cereal, usually a bigger bowl than the normal "serving size".
First thing at desk - banana and either Clif bar or granola bar (or two).
10am snack - PB crackers, trail mix, cheese sticks, yogurt, whatever I may have.
Lunch - usually a sandwich I make (PBJ; deli meat) or leftovers from home.
Afternoon snack - similar to 10am snack. Or cookies.
Before riding home - apple
Once home - anything I can find varying from something kids or wife baked to chips & salsa.
Dinner
Before bed - maybe some ice cream

Also, I drink lots of water. I don't drink coffee or tea, only the rare (well, once a week-ish) soda. Gatorade or lemonade sometimes.

Biking alone will not cause me to lose weight, probably because I snack a lot. But if I run and lift regularly on top of my commute, I would lose if I didn't consume the calories.

If you're worried about losing weight, there are high calorie bars and shakes you can buy and make yourself. Most often used by bodybuilders to put on mass. They're most often called "Mass Gain" or something similar at your local pharmacy or GNC. (I'm not sure if they have GNC in canada, but I don't know the regional equivalent.)

Boiled eggs are wonderful things for riding a bicycle. I eat kale, broccoli, carrots, and spinach, a sandwich with meat and cheese, and 2 boiled eggs most days for lunch. For breakfast I eat either cereal or eggs, a cup of coffee, and sometimes some juice. I ride 12 miles round trip nearly everyday...usually not Sunday though, but some Sundays I end up riding. Work on weekends and school on weekdays.

Before the am commute? I call it breakfast. 17 miles each leg of the ride, but only 2-4 trips per week. Breakfast at home, some snack like yogurt/fruit at work, lunch and usually a snack before pedaling home.

I ride 9 mile each way 2 or 3 time a week. The only thing I eat differently from when I drive is a bagel about 2 hours after I get to work.

I like healthy, fresh fruits and vegetables in addition to carbs such as oatmeal, omelets for protein, sometimes kale smoothies when it's hot outside. this is before the bike ride. during the ride I am sure to have snacks like granola bars, fruits (especially kiwis, avocados, pears, etc.), veggies like celery and of course FUEL like gel packs (which I purchase from my LBS) which are good for energy haha . . . after the ride is a lot more food like pasta or chicken. it's important to eat a lot to replace whatever you burned. after all, calories in > calories out so as bicyclists, we burn a lot of calories, it's important to eat regularly and a lot.

I go 19 miles x 2 every day and I usually grab a fig bar or banana before my morning ride and once I arrive at work I'll eat a protein bar, Belvita cookies, more fig bars, and a granola bar.

Then nothing special before my evening ride except lunch a few hours before.

I'll usually eat Greek yogurt with chocolate, raisins, and honey as my pre dinner recovery meal.

At first it sounded like you're saying too much/often, but if you want to gain weight than that's what you need to do. However, your weight is appropriate for your height, IMO. Don't judge against American saddle when it comes to weight. I'm same height, but about 163 pounds, and am considered a little overweight here.
FWIW, I eat before I leave in the morning mostly, cereal and half a PB&J sandwich. I eat a medium sized dinner usually when I get home, but at work I eat as much as I can get my hands, and not because I'm super hungry, just like to eat.

The best way to avoid loosing muscle mass is to consume vast quantities of protein. I lift/do calisthenics in addition to my commute and if I didn't consume upwards of 180-250 grams of high quality protein every day I'd lose muscle mass. Even if you are in a calorie deficit, if you are consuming that much protein you will maintain your lean body mass while loosing fat - almost always a good trade off.

I usually keep my fat/protein grams roughly the same every day and vary my carb intake based on how hungry I am / how long I rode / how I feel and it's been working for me for almost two years commuting long distance.

12 miles RT. I drink my water bottle in the AM and nothing until lunch (at 11). When I get home, I drink a big glass of chocolate milk.

I'm fat, not getting less fat, and not really trying to either. I don't know that eating something after my AM ride would really do much either way...

In the morning I have no special routine but to get back home without having a sugar low I eat something an hour to thirty minutes before leaving. Most of the time an apple or some yoghurt. As soon as I get home I eat something protein rich.

This morning, breakfast was a hamburger (with soy sauce and mustard) and coffee. That may seem weird, but I enjoyed it. No bread.

Before= coffee with dairy free creamer.

After= eggs and steaks.

AM: Two eggs scrambled, 3-4 slices of bacon or 3-4 links of sausage, then I drink 2-3 cups of coffee while on the way to the office.

PM: Nothing, maybe a bottle of water.

24 miles RT.

You drink coffee while you ride? Wouldn't that dehydrate you?

tea biscuit

That is a common misconception.

Coffee Myth-Busting: Cup Of Joe May Help Hydration And Memory : The Salt : NPR

I have a 17 mile commute, each way.

Before AM Ride: Half cup milk + Half cup water + 1 tsp sugar + 1 tbsp instant coffee. A hot concoction (caffeine + some nutrition )
After AM Ride: Omelette wrapped in Indian flatbread

Lunch: Normally a turkey wrap

I also get a blueberry or walnut muffin after getting to work and nibble at it throughout the day.

One hour before PM ride: A fruit smoothie.
After PM ride: IPA (yayyy)
Followed by dinner.

18.5 mile commute each way. I get up and take my Thyroid medication with a small sip of water otherwise the morning ride is completely fasted.


I eat a large bowl of oatmeal within about an hour of that morning ride.

I love drinking hot or iced coffee from my trusty Stanley thermos during my 10 mile commute to work. And it fits my water bottle cage so perfectly. I'm not worried about dehydration during my 45 minute ride.

On a decadent morning, I pick up a blueberry scone and banana from the nice bakery during my ride in, and have breakfast during my cool-down.