Synergy Fitness & Nutrition

Synergy Fitness & Nutrition Synergy is a private training center providing quality programming for adults , youth and elite sports training.

We focus on customizing the training to the person - not vice versa.

11/24/2025

Unleash your potential with team strength and conditioning training! 💪

Research consistently shows that engaging in structured group workouts not only enhances individual performance but also promotes teamwork and motivation.

Evidence-Based Benefits:

Improved Power and Strength: Studies have shown that strength training increases power output, crucial for athletes in any sport.

Increased Endurance: Regular conditioning leads to better cardiovascular fitness, enabling athletes to sustain higher levels of performance for longer periods.

Enhanced Agility and Speed: Sport-specific training drills improve reaction times and overall agility, giving athletes a competitive edge.

Better Mental Toughness: Training in a supportive environment boosts resilience and determination, helping athletes to push through challenges.

Fostering Teamwork and Camaraderie: Shared workouts create bonds, leading to better communication and on-field synergy.

According to the Journal of Strength and Conditioning Research, athletes involved in team-based training programs tend to see greater improvements than those training alone. Join us in the journey to peak performance and watch your game elevate!

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Protein’s Role in Rapid RecoveryRepair Crew on Duty: When you lift, run, or push hard, you create tiny, microscopic dama...
11/19/2025

Protein’s Role in Rapid Recovery

Repair Crew on Duty: When you lift, run, or push hard, you create tiny, microscopic damage (or tears) in your muscle fibers. Think of protein as your body’s essential repair crew, providing the tools needed to fix these. 🛠️

Amino Acid Building Blocks: Protein breaks down into amino acids. These are the crucial “building blocks” that rush to the site of muscle damage. They literally help rebuild and repair those stressed-out muscle tissues. 🧱

Kickstarting Muscle Growth: Adequate protein intake stimulates what’s called Muscle Protein Synthesis (MPS). This is the process where your body creates new muscle proteins, not just repairing, but actually making your muscles stronger and more resilient than before. ✨

Faster Comebacks: By optimizing repair and rebuilding, protein helps reduce muscle soreness (DOMS) and speeds up your recovery time. This means you can get back to training sooner, feeling better, and continuing to make progress! 🚀

Don’t underestimate the power of protein for fueling your recovery and maximizing your efforts!

Did you know your metabolism is the process your body uses to convert food into energy? It’s a complex system influenced...
11/12/2025

Did you know your metabolism is the process your body uses to convert food into energy? It’s a complex system influenced by genetics, age, muscle mass, activity level, and diet. When paired with smart exercise and nutrition habits, you can significantly boost your metabolic efficiency and maximize your results! 💪

Research shows that strength training can increase your resting metabolic rate by about 5-10% due to muscle gain, since muscle tissue burns more calories at rest than fat tissue (Source: American Journal of Clinical Nutrition). Including high-intensity interval training (HIIT) can further enhance calorie burn by up to 15-30% post-exercise through the afterburn effect, known as excess post-exercise oxygen consumption (EPOC). 🚀

On the nutrition front, consuming enough protein—about 25-30 grams per meal—can increase your energy expenditure by roughly 20-30% during digestion, compared to carbs or fats (Source: The Journal of Nutrition). This process, called the thermic effect of food, helps you burn more calories throughout the day. Keeping meals small and frequent (every 3-4 hours) helps maintain an elevated metabolic rate by preventing energy dips and ensuring constant nutrient supply. Staying well-hydrated can boost metabolic processes by up to 30%, and metabolism-boosting foods like chili peppers, green tea, and coffee have also been shown to provide a temporary metabolic lift (Source: International Journal of Obesity, American Journal of Clinical Nutrition).

Remember, consistency is key. Combining strength training, cardio, and a nutrient-dense diet can increase your metabolic rate, helping you burn calories more efficiently and support your fitness goals. Small, sustainable habits lead to big results!

🚨Gym Closure 🚨On Tuesday November 11, we will pause to remember and honour those who served and sacrificed.We will be cl...
11/09/2025

🚨Gym Closure 🚨

On Tuesday November 11, we will pause to remember and honour those who served and sacrificed.

We will be closed for Remembrance Day and will re-open Wednesday November 12 for regular hours. ❤️🇨🇦

🇨🇦

Ever wondered why healthy fats are essential for your diet? Let’s dive into the science! 🧬Fats are not just crucial for ...
11/05/2025

Ever wondered why healthy fats are essential for your diet? Let’s dive into the science! 🧬

Fats are not just crucial for energy but are key players in absorbing vital fat-soluble vitamins: A, D, E, and K. Here’s how they work together:

Vitamin A: Essential for vision and immune function, Vitamin A requires fat for absorption. Sources like carrots or sweet potatoes provide beta-carotene, a precursor to Vitamin A, but pairing them with a bit of olive oil enhances their absorption and conversion in the body.

Vitamin D: Known for its role in bone health by aiding calcium absorption, Vitamin D needs fats to enter the bloodstream effectively. Consume fortified foods or fatty fish like salmon for optimal benefits.

Vitamin E: A potent antioxidant that protects cells from damage, Vitamin E is best absorbed with fats. Nuts, seeds, and avocado are great sources to pair with meals for maximum absorption.

Vitamin K: Vital for blood clotting and bone metabolism, Vitamin K absorption is enhanced when consumed with dietary fats. Leafy greens like spinach and kale are better utilized by the body when paired with a healthy fat like avocado.

By integrating healthy fats into your meals, you ensure these vitamins are absorbed efficiently, supporting various bodily functions and overall health. 🌿🥑

References

Tanumihardjo, S. A. (2008). Food-Based Approaches for Ensuring Adequate Vitamin A Nutrition. Comprehensive Reviews in Food Science and Food Safety. https://doi.org/10.1111/j.1541-4337.2008.00036.x

Holick, M. F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357(3), 266-281. https://doi.org/10.1056/NEJMra070553

Traber, M. G. (2019). Vitamin E Influx into the Human Brain. Nature Communications, 10, 1234. https://doi.org/10.1038/s41467-019-09656-8

Shearer, M. J., et al. (1999). Vitamin K. Lancet, 354(9183), 472-477. https://doi.org/10.1016/S0140-6736(99)02583-7

11/03/2025

New week, same goals, get after it 💪

Stronger athletes aren’t just built in the gym — they’re built through consistency, intent, and smart training. 💪

Our performance programs are designed to help you move better, build strength, and become more resilient — not only for sport, but for life.

Whether you’re chasing a new PR, preparing for your season, or simply want to feel your best, we’ll help you get there.

Let’s raise your standard. ⚡️

Check out our website and come try a free session this week!

🚨Kinesiology Student Opportunity 🚨If you’re a kinesiology student at or then we have an opportunity to get some hands ...
10/31/2025

🚨Kinesiology Student Opportunity 🚨

If you’re a kinesiology student at or then we have an opportunity to get some hands on skills!

We are looking for some assistance with helping out our friends at Special Olympics PEI with some athlete fitness testing.

The testing will take place on Saturday November 8th at the UPEI Chi-Wan Young Sportcenter from 12pm-4pm.

If interested please reach out to nick@synergyfitnut.com to attend or for any further inquiries!

Animal vs. Plant Protein: What Does Science Say?Animal Proteins: Found in foods like chicken, eggs, fish, and dairy, ani...
10/29/2025

Animal vs. Plant Protein: What Does Science Say?

Animal Proteins: Found in foods like chicken, eggs, fish, and dairy, animal proteins contain all nine essential amino acids, making them complete proteins. This completeness is key for efficient muscle repair and growth. Studies show that these proteins are highly bioavailable, meaning your body can readily absorb and utilize them for muscle recovery.

Plant Proteins: Sources such as beans, lentils, chickpeas, quinoa, and tofu may lack one or more essential amino acids individually, but by combining different plant foods, like rice and beans, you can achieve a complete amino acid profile. While plant proteins tend to have lower bioavailability compared to animal proteins, they offer additional health benefits, including fiber, antioxidants, and lower saturated fats. They also support a more sustainable diet.

Daily Protein Intake: For muscle maintenance and recovery, generally aiming for about 0.8-1.2 grams of protein per KILOGRAM of body weight daily is recommended for most adults. Athletes or those engaged in intense training may need between 0.8-1.2 grams per POUND of bodyweight. For example, a sedentary person weighing 70 kg would aim for approximately 56-84 grams of protein per day. Whereas a 70kg individual looking to build and optimize muscle growth should aim for 123-154 grams of protein per day.

Examples for Optimized Nutrition:

Animal Protein Meal: Grilled salmon with quinoa and steamed vegetables

Plant Protein Meal: Lentil curry with brown rice and a side of mixed greens salad.

Whether you prefer animal or plant-based proteins, meeting your daily protein needs and focusing on dietary variety are key steps toward maximizing your fitness and health goals!

10/27/2025

Monday Motivation! 🌧️💪

Even on a rainy Monday, get your body moving — you never know when you’ll be called to tackle an obstacle course for an amazing cause!

A huge shoutout to the incredible organizers of 2025 for hosting another fantastic event and for having our Fitnut community join in this past weekend.

We had an awesome time supporting a great cause and can’t wait to be back next year! 👏

Stay tuned for the Synergy obstacle course training program in 2026 🏃‍♂️🏃‍♀️💨

The Role of Carbohydrates in the Body.1. Carbohydrates as the Body’s Primary Energy Source:When you consume carbohydrate...
10/22/2025

The Role of Carbohydrates in the Body.

1. Carbohydrates as the Body’s Primary Energy Source:

When you consume carbohydrate-rich foods (like bread, rice, fruits, and vegetables), your digestive system breaks down these carbs into glucose, a simple sugar. Glucose enters your bloodstream and is transported to cells throughout your body.
Inside cells, glucose is converted into a form of energy called adenosine triphosphate (ATP) via cellular respiration, which powers all cellular activities.

2. Why Carbohydrates Are the Most Efficient Fuel:

Glucose can be rapidly metabolized to produce ATP, providing quick energy, which is especially important during intense physical activity or mental tasks.
When blood glucose levels rise, excess glucose is stored in the liver and muscles as glycogen, acting as a readily available energy reserve.

3. Role in Sports and Physical Performance:

Carbohydrates are crucial for maintaining high-intensity exercise because they provide immediate energy for working muscles. Glycogen stores are depleted during prolonged or intense activity; replenishing carbs helps delay fatigue and promotes faster recovery. Athletes often carb-load before competitions to maximize glycogen stores, enhancing endurance and performance.

4. Benefits for Brain Function and Learning:

The brain relies almost exclusively on glucose for energy. A steady supply of glucose supports cognitive functions like focus, memory, and problem-solving.
During learning new skills or acquiring knowledge, the brain needs ample energy; carbohydrates help maintain mental clarity and alertness.

5. Overall Impact:

Consuming quality carbohydrates ensures sufficient energy for physical activities, supports muscle repair, and enhances mental performance. They are essential for optimal functioning of both body and brain, making them a vital part of a balanced diet for active and learning individuals.

Address

141 Mount Edward Road
Charlottetown, PE
C1A5T1

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 8:30pm
Saturday 8:30am - 12pm

Telephone

+19023269241

Website

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