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. 

There are a number of different signs that you may need to eat more protein, and that’s because protein deficiency can have a negative impact on almost all of your bodily functions. 

Symptoms can include:

• Red or dry skin
• Brittle hair and nails
• Low mood
• Muscle twitching

As well as the immediate signs of protein deficiency, there are also more serious, longer-term implications. Not having enough protein in your diet “can lead not only to wasting of muscles but also to degenerations of internal organs and systems, including the brain and nervous system”, explains Telfer. Left unchecked, this could lead to serious neurological conditions and muscular atrophy. 

The good news is that it is very easy to up your protein intake, regardless of what kind of diet you have. Telfer recommends “good quality meats like grass-fed beef and pasture-raised chicken… or oily fish like salmon and mackerel which are also a source of omega-3”. 

For vegans, your best bet is to make sure your daily diet includes things like tofu, nuts, seeds and legumes. Some fruits and vegetables are also pretty high in protein, like blackberries, avocado, spinach and broccoli. And if you still don’t feel as though you’re getting enough, the Strong Women team have done a round-up of the best vegan protein powders. 

Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.

Images: Getty