A dietary change that can enhance endurance during long workouts is increasing complex carbohydrates. Foods like whole grains, fruits, and vegetables provide sustained energy levels, vital for prolonged physical activity. Additionally, incorporating hydration and electrolytes is essential for maintaining performance. Consuming a balanced meal with carbohydrates and proteins before and after workouts can also aid recovery. By effectively managing nutrient intake, athletes can improve their stamina and overall workout efficiency, leading to better performance outcomes during endurance events.