Once you’ve bought the kit, the trainers and the gym membership, attention often turns towards nutrition – and protein intake. Even if you’re relatively new to working out, you’ve probably wondered if you need to start drinking protein shakes or upping your intake of lean chicken breast.

Of course, protein is a vital nutrient for general health, let alone fitness. We need it for the healthy development of everything from our hair and skin to our hormones and cells. And, of course, it plays a big part in helping you to build muscle safely.

The recommended daily intake of protein for adults is about 0.6g per kilogram of bodyweight, according to the British Nutrition Foundation. And while protein deficiency is relatively rare in the UK, there is still a risk that some people are getting too little of it. So we asked holistic nutritionist Cheryl Telfer to give us an insight into the symptoms of protein deficiency, the long-term effects it can have, and tips on how to add more protein into your diet, so you can ensure you’re getting what you need.

Are you protein deficient? These are the signs you need to eat more protein, according to the experts