Eat complex carbs like millet, white rice, potatoes and heal all parts of your body. Meet do mess in your digestive track.
RDA tell 0,8 grams / kilko protein, newest study tell less 0,5 grams ! I eat 0,7-0,85 and i gain 1 kilko / 3 last weeks. On low carb (1,5-2 g protein / kilo) i lost 5 kg in 6 months - all muscle !