Protein shakes for runners?

[Elfina]

I'm veggie, and am wondering whether a protein shake would be useful for my running. I know that ideally I'd be getting good protein from real food, but I don't eat eggs so it's tough...

How far and how fast are you running? I don't usually bother with protein shakes, but then I get lots from my diet (I have a cashew habit). If you don't like eggs then seeds and nuts are a great source- pumpkin seeds are high in iron too.

What about milk, do you drink any (cow or otherwise)? Chocolate milk is meant to be the best recovery drink after exercise because of the ratio of carbs and protein. I didn't make that up, promise!

I do 2x5k, 1 hill or speed session and 1 longer run (10k ish). I can't really drink milk as it gives me a dreadful stomach ache, which I suspect is lactose intolerance!

Chickpeas and lentils have protein in fact chickpeas have 10% less protein than chicken
We eat chickpea curry and dahl with brown basmati rice in the week nights sports training is on so a decent carb and protein mix with veggies thrown in, I add some red lentils to the chickpea curry sauce to get more protein into her.

Speaking as a non veggie - protein shakes are useful for runners after very long runs ( I'd say 15 miles +) when you may not have a good appetite.
They are also good to use after weight training when you need to take in protein immediately. I find protein shakes very satisfying and can stop you grazing on snacks - this can be good for some people for weight control although if you were mixing protein powder with water ( not milk) that's not very nourishing compared to proper food.
As a veggie you need to get enough protein but I wouldn't say your running schedule required any extra.
Be careful also many protein powders contain nasty additives like sweeteners which are beys avoided.
Peanut butter sandwich is great after running !

Top tips re chickpeas, lentils, and nuts (and chocolate milk ) above. Also quinoa and teff very good. Do you eat tofu/tempeh?

If you want vegan protein powder (rather than whey/casein protein) look at Garden of Life and Vital powders. You could make them with almond/oat/soya or coconut milk instead of cows? They can be very useful to boost protein intake - maybe blend with some nut butter and a banana if they are intended as a meal replacement?

peanut butter with honey spread on the bread first and then use a banana in the middles - it is lush

The honey is supposed to help the body recover - no idea whether it does but it taste good

Thanks all. I think I need to have a think about my diet more generally. I wish I could run more snd up my mileage but it's tough as it is with DD and work

Why do you want to increase your mileage Elfina?

I'd just like to run more and be better at it. I'm really slow and struggle to get faster, so I guess increasing miles is the other thing I can increase...

You'll probably get better improvements in speed from the interval sessions so maybe swap one 5k steady run for another hill/speed workout. Then work on endurance after a few weeks of that, just by extending the 10k by 10% a week? Some resistance training might also help if you can fit it in - upper body strength can help runners too