You did not ask me but strong proteins are too much on my hair too so I prefer amino acids or light proteins.
Amino acids are the ingredients of protein, but the difference is that they are not bonded together on a molecular level. Both are strengthening in different ways. I look at the difference like Legos. Amino acids are each lego and proteins are what happens when legos are snapped together to build something. If strong proteins are too strong on your hair you can try a product that is more amino acid instead of a stronger protein. I have used the discontinued Ouidad 12-minute deep treatment for years to achieve this it is more amino acid-based but has some proteins towards the bottom of the ingredient list (when I run out I have the Truss Amino Acid Miracle Spray next in line to test out, Kiehl also has an amino acid line I haven't tried). If heavier proteins harden your hair or make it feel brittle then you might just like lighter protein treatments compared to the heavier ones(think ApHogee leave-in l sprays as opposed to the 2-step treatment or an amino acid product instead.
Supple hair that is stretched develops fewer single-strand knots than drier hair that is given full freedom to coil into a knot. Keeping your hair internally supple(not just wet but hair that maintains soft suppleness when dried) helps prevent knots. Stretched hair that isn't allowed to coil into a knot works also. Some people do say that protein helps with SSK, but that is usually because the hair is fortified to hold onto the moisture it receives. If the structure of your hair has gaps then protein to fill that gap will help it hold moisture. If your hair doesn't(as in the damage caused by chemical services or notable mechanical/heat damage), then ceramides or amino acids may suit you better.
I feel like I need amino acids to buffer potentially damaging things I do to my hair when I comb, brush, use heat tools, or other things that would mechanically damage it. As a general rule, I prefer to patch up the damage I have already received with a protein. That said both have a place in my regimen, to do what they do best. Sometimes I need a buffer/routine maintenance (amino acid). Sometimes I need a patch/band-aid (protein). Sometimes I need repair(bond treatment). I hope that makes sense. I sometimes swap the categories. For example, sometimes I use olaplex or a protein conditioner as a buffer but I hope you get the gist. They each have helpful functions in a rotation.
Just my 2 cents I am not in the "challenge", in the sense that I will post and report results as often as I did last year, but I'm still rooting y'all on and will post sporadically.