go2rtc as "proxy" - this made a huge difference and improvement (Istarted using RTSP streams directly into frigate, and the recorded videos lagged and was sometimes broken). See https://docs.frigate.video/guides/configuring_go2rtc
The Lowres RTSP stream (sub) for the Detect role as generally recommended, as frigate only uses a 300x300 pixel image for object detection. See https://docs.frigate.video/frigate/camera_setup
The highres RTSP stream (main) for the Recording Role as generally recommended.