The best thing you can do for your body after a run is to consume protein. Protein supports your body in its repair of damaged muscle tissue that has been broken down during physical activity. A whey protein shake is a good source to get into your muscles quickly and efficiently. Try to consume within 15-20 minutes after exercise along with some fruit to increase blood glucose levels. Have a well balanced meal of 40% carb, 40% protein and 20% fat 1.5-2.0 hours after long runs.