Both toast and bagels are an excellent carbs. While the banana provide potassium which can help prevent muscle cramping. Since nuts are unsaturated fats, they can help with post race inflammation.
Oatmeal with nut butter, dried fruit, and nuts
Oats are complex carbs which helps to sustain your energy better. They are also easy on the stomach and easy to digest. While again the nuts help with inflammation and recovery.
Eggs + Sweet Potatoes
The yolk of an eggs has B vitamin choline, which will help decrease inflammation. Potatoes are gluten free but an excellent source of carbs while being easy on the stomach. They also contain potassium, magnesium, and vitamin B-6.
Caffeine has been proven to boost performance by promoting your muscles to burn fat, while increases the flow of free fatty acids. Coffee is also high in antioxidants.