I can not live with empty stomack. I have to have something there. I am kind of in your shoes - I bike to work and while I bike int he morning after breakfast and downhill, when I bike home, it is uphill and I am hungry. I bike for 16km so sometimes right after the steepest hill (and I still have 4 km to go) I feel like I am going to drop dead right there.
I have 3 alternatives which I list here with the results beside each of them:
1. Fruit and nut bar right before I leave (I just like the taste and it is not sugary, BUT since I bike almost for 55 minutes, I often feel like after 30 min it is all used up and fatigue creeps up again - so if you need about 30 min it is a solution)
2. Protein shake - I use only 1 scoop of chocolate flavoured Whey protein shake... After that I can do more than 16km and I show the best time ever and usually on those days when I use protein shake I feel the best... Taste of it really needs to get used to, it took me 2 different brand names to come up with this one - suggestion - if you crave sweets, find sucralose sweetened and if you are not (I do crave them but not too much) - I use ISO Whey from Interactive nutrition.
3. Fruit like banana or nectarine... Love those ones bus again, if your workout is long, they do not last...
Hope it helps. Protein shake also kills hunger for about 1-2 hours. I use it with milk and they can give you shake cup with lid to make shakes at work...
Start: 170 July 23/2001
Goal: 128 May 12/2004
New start: 174 Dec 1/2008
Goal: 135-140 I wish I knew when