Evelyn Faye (360 Bourke Street) is the motherlode for athlete nutrition. They have everything I ever use*, tried, wanted or heard of. They're also online at http://www.completehealth.com.au/
For training rides or races over 90 minutes I use Hammer Perpetuem. It'll be in my bidons for the Tour of Bright, plus a couple of bars (winner's, clif) and one gel for the last fifteen minutes of stages. Perpetuem is a 4:1 carb:protein + electrolyte mix, and it isn't sweet and hard-to-tolerate like (yuck) gatorade. I've tried High5 EnergySource 4:1 which is similar but a little sweeter on the palate, it's my choice for TTs and crits. Recovery is a Musashi P shake with extra L-Carnitine and L-Glutamine, plus lots of antioxidants, and a banana.
I've really lowered my gel usage since getting serious about racing. My stomach doesn't tolerate them well, they make me gassy. They're best used towards the end of a race, and the body just goes "whoa!" at all that sugar for a few minutes. I don't think there's any other use I'd recommend for them. Most of them taste like battery acid, I can't bear the powergels, the winner's aren't much different, the Torqs are ok, the High5 Banana is actually quite pleasant. Isogels are a good idea and are deliciously like orange squash, but they're bulky and really hard to use on the bike. YMMV.
I wouldn't eat for a 1h commute, as far as I'm concerned that's a chance to burn fat at low intensity.
Finally, every cyclist should be having porridge oats for breakfast, the fibre and low GI is ideal for steady energy release. My cursory research suggests they are a good choice for managing insulin levels too, is that right?
* except Clif bars, I stock up on those in Hawaii.