"Protein is crucial for the regulation and maintenance of the body and plays a role in blood clotting, fluid balance (hydration anyone?), hormone and enzyme production, and cell repair. Aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day."

http://www.runnersworld.com/nutrition-for-runners/protein-for-runners-101?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-Protein101

1] Recognize that caffeine is both a stimulant & addictive...don't be too hard on yourself, it's all about baby steps 2] Decrease caffeine consumption gradually (nothing happens overnight, nor is it healthy to go cold turkey) 3] Water down drinks that contain caffeine (sodas/sport juices) 4] Switch it up, do coffee in the AM & Tea in the PM (Green Tea is a mellow substitute) 5] Ask yourself if you really need that extra cup or are you pouring that 2nd/3rd glass out of habit? 6] Go from a Large cup to a Small cup 7] You have choice in all aspects of your life. It's up to you to make the right one for yourself. http://www.everydayhealth.com/sleep/101/move-more-drink-less.aspx