Do you wonder how much protein you need to help your muscles recover from a run? This article provides a good breakdown on the amount of protein you should much protein you should consume with a suggested carb to protein ratio.
In terms of sources of protein, the article recommends poultry and fish as being the best sources.
The article also suggests consuming 20-30 grams of protein within 30 minutes of a run. My usual sources of protein following a longer run are chocolate milk, protein bars (Clif Bar Builders, PowerBars etc.) and recovery drinks like emend.