For marathon sessions, focus on complex carbs and healthy fats for sustained energy. Quinoa, brown rice, avocados, and nuts are your best friends. These foods break down slowly, giving you a steady drip of fuel instead of a quick spike and crash. Eating this way regularly builds a strong energy base, so you can handle a four-hour session when it’s firing. It’s like having a bigger gas tank—you can stay out longer, catch more waves, and still have juice for the paddle back to the peak.