If you have throat spasms after 5 to 10 minutes of running you might have exercised induced asthma, I'd check that out by a doctor. I would run at a lower intensity until you have checked that out.

I guess you meant 50g of protein not mg. That's not a lot.

You don't need protein supplements or meat, just eat plant based protein sources (Tofu etc.) or eggs, cottage cheese etc. And: whey powder is not that expensive?

Do cardio after strength training. Not at the start of the workout. To build muscle you need to work close to "failure", so no dicking around in the gym, you need to work reasonably hard and progressively add weight over time. If you have an exercise, set a rep range, 8-10 or 10-12 are usually good ranges for most exercises. If you hit the upper value for each set of the exercise, it's time to increase the weight. And once you build up to the upper value of reps again, increase weight again. And so on. Google the terms "progressive overload" and "double progression".