The marathon can drain the body of energy, especially glycogen, the readiest energy source, which is stored in the liver and facilitates muscle function. Thus it is ideal to load your body with a high amount of this vital energy source. To achieve this, it is recommended to try the “carbo-loading” diet prior to a marathon. This involves cutting out or minimizing the intake of carbohydrates 3 to 4 days prior to the marathon. First-time participants should try to cut their carbohydrate intake by 50 per cent. Then, 2 days before the marathon, try to “load” your muscles with glycogen by consuming a substantial amount of carbohydrates. To do this, for example, raise the number of meals per day from 3 to 5 or even 6, eating as many carbohydrates as possible, packing your muscles with glycogen and therefore giving you extra endurance during long periods of exercise.