Can I drink a protein shake with my meal? or should I wait a few hours after the protein shake?
I am assuming you are eating a combination of complex carbs (ie. rice/sweet pot.), veggies, and lean protein for your meal. If that is the case, you really should not need additional protein at that time. Save your shake for post strength training recovery – a good whey protein blended with some fruit is great. If you are just enjoying a long run, the protein is not as essential since you will not be needing to rebuild muscle.