^^^ in the USA we get way way way too much protein, sugar, carbs, etc. in our diets. that isn't what anyone needs to worry about at all
what we DON'T get enough of is SLEEP, SLEEP, and yeah SLEEP. ask Tom Brady why he is still going at 42 and the answer is simple.. he gets 9 hours of sleep a night no questions asked during the season and 8 hours in the offseason
if you want the truth about protein i will tell you that you only need .6g per pound.. so a 200 pound guy needs 120g a day. that is AMPLE and it doesn't have to be consistent or exact.. i actually want everyone to by CYCLING their macros on a daily basis. not trying to 'hit a #' once you master those 2 things i tell you then your fitness and general health will improve significantly