Abel 1

Kenneth Abel
ENC 1102
3/9/2021
Research Dossier: Effect of Diet on Athletic Performance

Dossier Introduction

Throughout the COVID-19 pandemic, people have been forced or encouraged to stay
indoors for their own safety. Establishments that weren’t ‘essential’ closed (like gyms), and
establishments that were essential carried the burden of society (like restaurants). A side effect of
this that I have seen in my own life is the decrease in exercise over time, as gyms closed, and a
decrease in the quality of my diet, as takeout or delivery services made eating restaurant food at
home convenient and easy. The result of this in my life, and in others I know, is that a poor diet
is getting in the way of rebuilding the habit of exercising in any form.
As time goes on and the virus remains present (if maybe to a lesser extent than mid-
2020), I found that my trend of eating unhealthier things and exercising less to be problematic. I
believe this is a relevant issue for many other people in my situation. Working out and eating
clean is difficult, and the situation surrounding the two have made them harder to achieve for
many. This is certainly the case for me.
In addition, I have an interest in health and science. To me, health is very important, so I
am inclined to understand the intricacies of the human body and its reaction to various nutrients
and compounds. Furthermore, working out is difficult, especially the day after giving in to the
temptation of sweet cookie dough ice cream.
So, how does diet affect performance in exercise? For the average gymgoer, what can
help boost energy? For top athletes, what information can take your game to the next level? To
answer questions such as these, discovering in further detail the effect of diet on performance
will be useful. In the argumentative research paper, we will look at three potential diet
categories: high carb, low fat (HCLF); low carb, high fat (LCHF); and medium carb, medium fat
(MCMF; this is the assumed average diet). In this research dossier, I show how 3-5 sources in
the Annotated Bib represent ongoing conversations about each of the three diet categories.
Firstly, though, the common understanding of diet in relation to performance can be
inconsistent. It certainly was for me. I grew up believing that HCLF was good for endurance, and
as I got into weightlifting, I heard that LCHF was the way to go for peak performance and
maximal fat loss. As found by many of my sources, both diets have benefits and drawbacks. The
most important aspect is to avoid specific compounds (like saturated fats) and to ensure that the
body is getting the nutrients and energy it needs.
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Overall findings indicate that in elite athletes looking to squeeze the last bit of
performance possible from their bodies should adopt a HCLF diet, because carbohydrates are
easier for the body to use quickly (Webster et al., 2018). However, LCHF diets are very
beneficial for losing fat and have other health benefits not found in the HCLF diet (Wilson et al.,
2020; Shaw et al., 2021). This seems counterintuitive at first, but a LCHF diet forces the body to
burn fat as an energy source, because there are not enough carbs to use for fuel. Across studies, it
is initially unclear which type of diet (for most people, not just elite athletes) is superior in
delivering a higher performance. I hope to shed more light on the subject.
In the research process so far, I have proposed my research question, gathered a list of
potential sources, mapped out my planned schedule, and drafted and revised a research dossier.

Research Proposal Memorandum

Topic description: The research project is an exploration of diet and aerobic exercise.
Specifically, I’m curious to know what diets affect performance and how. This may be especially
relevant during the times of Covid-19, because many people have lost control in one way or
another of their diet. In addition, I want to keep awareness on the overall progress of discourse
communities over time while I cite sources, because this field is definitely one which builds off
of, or otherwise relies on, past knowledge.
Documentation Style: APA. The biology field tends to use this format, and I suspect an
emphasis on human biology throughout this essay.
Purpose: My major is Real Estate. This topic doesn’t apply to my major… However, I’m
still bouncing around between my potential choices in major, and they mainly include things like
Exercise Science, Biology, Athletic Training, and even Psychology. Personally, knowing viable,
comparable alternatives to running applies well to me because I used to enjoy working out, but I
am currently looking for less strenuous ways to continue to improve my physical health. I think
finding solid alternatives to running is applicable to many people, because it can be boring,
difficult, and even damaging to tendons and joints.
Intended audience: Collegiates, and anyone who puts an emphasis on physical health.
Research Question / Preliminary Thesis / Argument: How does diet affect aerobic
performance? Specifically, what is the difference between low-carb (keto), high-carb
(baseline/cultural norm), and vegetarian diets on performance? 
Types of research areas: I anticipate using three areas of inquiry: scholarly, internet,
and field research. They all have uses. Scholarly sources have very technical information, which
will be useful to know when discovering what the benefits of running are, and why running
creates them. Internet sources have valuable first-hand experience with running, and may even
claim to have viable alternatives to running. Field research is iffy. The discipline of exercise, I
guess, is very general. I don’t think there will be problems accepting all types of evidence. 
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Keywords: diet, caloric intake, carbs, carbohydrate, keto, vegan, vegetarian, pescatarian,
aerobic exercise, performance, running, training, weight training, strength training, score, ability
Research Schedule: 

Mar. Mar. 8: Mar. Mar. Mar. Mar.

3: 10: 15: 17: 22:
Rhetori
Draf cal Analysis of Resear Expa Contin Four
t Research One Source ch Dossier nd analysis ue expansion th expansion
Dossier of the source of analysis of analysis

Mar. Mar. Apr. 1: Apr. Apr. 5: Apr.

24: 31: Design 5: Final draft Workshop TBA:
Begin
Rhetorical TED pitch Rhetorical draft 1 of Workshop
drafting
analysis Analysis due research paper draft 2 due
argumentative
workshop due before team
research
draft due meeting
paper!

Apr. Apr. 19: Apr. Apr. Apr. Apr.

11-18: 22: Workshop 26: Final 29: 30:
Worksh
draft self draft
Spri op draft 3 TED E-
assess. due research
ng break! research paper Talks due portfolio
paper
due

TBA TBA:
: Structure figure out a
the e- time effective
portfolio way to
complete the e-
portfolio on
time
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Annotated Bibliography

Bestard, M. A., Rothschild, J. A., & Crocker, G. H. (2020). Effect of low- and high-carbohydrate
diets on swimming economy: a crossover study. Journal of the International Society of
Sports Nutrition, 17(1), 1–7.
Content: This is a study on the effects of diet on performance of swimmers at an activity level of
50-70% of their maximal aerobic capacity (VO2max). The two diets tested are LCHF and HCLF.
Authors: At the time, they were graduate students at various Californian colleges. Their
credibility is not very high, but it is high enough that I trust their methodology, although I do not
trust their interpretation of the results of the study.
Bias: Again, I trust their methodology, but their interpretation of the results seems like they were
hesitant to jump to conclusions, leading to a very safe interpretation of the results. However, this
should not be an issue, because I am using this source for their well-crafted study and detailed
results, not the conclusion they made from it.
What this source contributes: This source is an exhibit of how carb vs. fat intake can affect
performance in swimmers, finding that while performance remained unchanged, respiratory
exchange ratios were significantly low in LCHF participants, suggesting that a LCHF diet can
reduce the stress placed on the cardiorespiratory system during moderate to moderate-high levels
of activity.

Jaret, P. (Before 2019). 5 Nutrition Tips for Athletes. WebMD. https://www.webmd.com/fitness-

exercise/features/nutrition-tips-athletes#1
Content: 5 nutrition tips for athletes, which are very entry-level. Explains what glycogen stores
are though which is nice
Author: Peter Jaret is a freelance writer in Petaluma, California, who has written
for Health, Hippocrates, and many other national publications. While he has no listed awards or
education, the information that I recognize in this particular article is all true, so I believe it is
safe to assume that the small remainder is true as well.
Bias: With or without a presence of bias, the facts listed would still be true. I believe that the
author’s bias is insignificant if present at all.
What the source contributes: This source provides background information on the importance
of carbohydrates as fuel for the body, especially for athletes.

NESTA & Spencer Institute. (2018, October 26). How to Properly Fuel Your Body for Peak
Performance | Nutrition for Athletes [Video]. YouTube. https://youtu.be/nhr_jPgG56Q
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Content: Details what to eat, when, and why, for those people who use the gym regularly to try
to put on muscle mass.
Author: NESTA is a company that offers classes and even a sports nutrition specialist
certification. Additionally, they run a YouTube channel. They take pride in their comprehensive
online training.
Bias: Targeted for personal trainers, sports nutrition coaches, and the like, so that they may help
their clients more. As a result, any bias present is minimal.
What the source contributes: This source provides background understanding of why HCLF
diets work: carbs replenish glycogen which is important (doesn’t say why it’s important though).

Prins, P. J., Noakes, T. D., Welton, G. L., Haley, S. J., Esbenshade, N. J., Atwell, A. D., Scott, K.
E., Abraham, J., Raabe, A. S., Buxton, J. D., & Ault, D. L. (2019). High Rates of Fat
Oxidation Induced by a Low-Carbohydrate, High-Fat Diet, Do Not Impair 5-km Running
Performance in Competitive Recreational Athletes. Journal of Sports Science &
Medicine, 18(4), 738–750.
Content: An experiment testing to see whether a high-carb, low fat diet and a medium carb,
medium fat diet show differences in performance among relatively athletic recreational runners.
They find no difference in performance.
Authors: Among the group of contributors, multiple are accomplished scholars in relevant fields
who have won related awards and have published scholarly works in addition to this one
Bias: No reason to suspect bias. The authors seem credible and there are no affiliated parties
who may create a conflict of interest.
What this source contributes: This is an exhibit of how carb intake does not have a significant
effect on performance in running (at least between high and medium carb intake).

Respiratory exchange ratio. (2020, December 16). In Wikipedia.

https://en.wikipedia.org/w/index.php?
title=Respiratory_exchange_ratio&oldid=994619576
Content: This source says what respiratory exchange ratio is, what it is used for, how to interpret
it, and how to calculate it.
Authors: Crowdsourced. This information is purely factual, informational and is easily
corroborated from the reference list. No reason to deem this as anything but credible.
Bias: Again, this information is purely factual. No bias is present.
What this source contributes: This source will serve as background information on what
respiratory exchange ratio is, what it is used for, and how to interpret it. It appears, based on this
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source, that a ratio above 1 indicates that the participant is near exhaustion and the limits of their
cardio-respiratory system.

Shaw, D. M., Merien, F., Braakhuis, A., Keaney, L., & Dulson, D. K. (2021). Adaptation to a
ketogenic diet modulates adaptive and mucosal immune markers in trained male
endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 31(1), 140–
152.
Content: Short-term adoption of the ketogenic diet may help inflammation in trained male
endurance athletes.
Authors: The authors cumulatively have PhD and many related degrees to relevant fields,
making the qualified to carry out this experiment and interpret the results.
Bias: Since the results do not seem forced, I am comfortable using this source.
What the source contributes: This seems to be a good exhibit of another upside to following a
LCHF diet.

Storer, T. W., Magliano, L., Woodhouse, L., Lee, M. L., Dzekov, C., Dzekov, J., . . . Bhasin, S.
(2003). Testosterone Dose-Dependently Increases Maximal Voluntary strength and leg
power, but does not Affect fatigability or Specific Tension. The Journal of Clinical
Endocrinology & Metabolism, 88(4), 1478-1485. doi:10.1210/jc.2002-021231
Content: Study on how testosterone affects strength in males finds that leg power was increased,
while specific tension and muscle fatigability remained unchanged.
Authors: The authors all have degrees in related and relevant fields, they are qualified.
Bias: There does not appear to be any vested interests, nor is there any point in the article where
opinion of the authors overcomes the results of the study.
What this source contributes: This source serves as background information of the general
effects of testosterone, and I will use it as backing for the positive hormonal effects of a LCHF
diet improving strength via testosterone.

[threewhitelights] (2013). What has been the most effective diet for you performance-wise?
[Online forum post]. Retrieved from
https://www.reddit.com/r/weightroom/comments/185j25/what_has_been_the_most_effec
tive_diet_for_you/c8busy2?utm_source=share&utm_medium=web2x&context=3
Content: One reddit user’s personal account of what diet helped them best recover from
workouts. He claims that “carb backloading” with low fat and high protein is the diet he likes the
most when prioritizing not feeling sore (recovery).
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Author: threewhitelights is an unknown Reddit user and self-proclaims as a weightlifter. While

his credentials and experience in the gym is unknown, the vocabulary and nuance he shows in
his typed response on this specific post implies that he does know what he is talking about. I
have no reason to believe that his personal account of what diet works for him is a lie, so I will
take his word as credible.
Bias: Any bias present is difficult to tell. With or without it, though, doesn’t change the fact that
this source is based off of threewhitelight’s experience with different diets, so if anything, it’s
most likely that threewhitelights recommends the diet that he is biased in favor of. In this case,
the source is still perfectly usable as an opinion of a random man on the internet. Additionally,
threewhitelights does not stand to gain or lose anything, no matter what he types as a response to
the parent post. (S)he has no reason to lie.
What the source contributes: This source is an exhibit of a personal account of what diet worked
for them the best

Van Zant, R. S., Conway, J. M., & Seale, J. L. (2002). A moderate carbohydrate and fat diet does
not impair strength performance in moderately trained males. Journal of Sports Medicine
& Physical Fitness, 42(1), 31–37.
Content: An experiment testing to see whether a high-carb, low fat diet and a medium carb,
medium fat diet show differences in performance among moderately trained and sedentary adults
in weightlifting. They find no difference in performance.
Authors: Van Zant is a professor of teaching in physical therapy, with two master’s degrees, a
doctorate, and a bachelor’s degree all in fields related to the source. He is certainly qualified. I
cannot find information on his colleagues; this is the only article they have worked on.
Bias: The authors and associated entities show no motives to skew or misinform with this article,
so I do not believe that there is any bias in the facts that they present.
What this source contributes: This source is an exhibit of how carb intake does not have a
significant effect on performance in strength and strength training performance (at least between
high and medium carb intake).

Velayoudom-Cephise, F. L., Cano-Sanchez, M., Bercion, S., Tessier, F., Yu, Y., Boulanger, E.,
& Neviere, R. (2020). Receptor for advanced glycation end products modulates oxidative
stress and mitochondrial function in the soleus muscle of mice fed a high-fat
diet. Applied Physiology, Nutrition & Metabolism, 45(10), 1107–1117.
Content: Study of mice found that a high-fat diet negatively impacts respiration and led to
“abnormal fat distribution”.
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Authors: Little to no information could be found on the authors, except a couple. They are
doctors in France and seem completely qualified to experiment and use the results to draw
conclusions.
Bias: Bias has little to no room in this article, as it is a report of data.
What this source contributes: This is an exhibit of LCHF being a bad diet to follow,
potentially. I would be using this source to mention that HCLF might be the superior alternative.

Webster, C. C., Swart, J., Noakes, T. D., & Smith, J. A. (2018). A Carbohydrate Ingestion
Intervention in an Elite Athlete Who Follows a Low-Carbohydrate High-Fat
Diet. International Journal of Sports Physiology & Performance, 13(7), 957–960.
Content: This is a case study on one elite level athlete who had been following a LCHF diet and
switched to a HCLF diet. They saw a 2.8% improvement in 20km running time, which is a large
difference in competition. They noted no change in 30s sprint power, a small improvement in 4-
minute sprint power, and a small reduction in time in a 100km run.
Authors: These authors are qualified and educated in related fields to perform a case study on an
athlete with emphasis on diet and performance.
Bias: Unlikely, they are reporting the full results of the case study with accurate interpretations
of the data.
What this source contributes: This source is an exhibit of the effects of high carb intake on an
elite level athlete, finding that more carbs led to higher power output without a negative effect on
endurance.

Wilson, J. M., Lowery, R. P., Roberts, M. D., Sharp, M. H., Joy, J. M., Shields, K. A., Partl, J.
M., Volek, J. S., & D, A. D. P. (2020). Effects of Ketogenic Dieting on Body
Composition, Strength, Power, and Hormonal Profiles in Resistance Training
Men. Journal of Strength & Conditioning Research, 34(12), 3463–3474.
Content: Comparison study between a group of people put on a ketogenic (LCHF) diet and
people put on a traditional western diet (HCLF). Hormonal changes, body composition changes,
and strength performance were measured, and the groups performed similarly over an 11-week
period. However, in the 10th week, only the LCHF group gained lean mass, and they also had
significantly higher testosterone levels.
Authors: Multiple PhD’s are amongst this group of authors, and they are qualified to carry out
this study.
Bias: One of the authors, Dr. Ryan Lowery, PhD, is the CEO of Ketogenic.com, who may be
more interested in publishing a study favorable to the ketogenic diet, than interested in
determining the validity and effectiveness of the diet. There may be bias in this article as a result,
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but none of Lowery’s fellow authors seem to have a bias or an interest in making sure the results
of the study point one way or another. I feel comfortable using this article.
What this source contributes: This source is an exhibit of the positive fat loss and hormonal
effects of the ketogenic diet (LCHF). Combined with the background knowledge that
testosterone helps improve athletic performance, an argument can be made that a LCHF diet can
improve performance via hormonal changes.