Your recovery meal should focus on a specific combination of carbohydrates and protein, ideally in a 3:1 or 4:1 ratio. This means that for every 3-4 grams of carbs you consume you also need 1 gram of protein.
Timing is also an important part of the equation. Muscles are most receptive to rebuilding glycogen stores immediately after exercise. The clock starts when your cool-down ends, so aim to consume that post-run meal or snack no more than a half-hour from that time.
If you can't stomach solid food immediately, drink some nonfat chocolate milk. It provides the ideal amount of protein and carbohydrates and contains B vitamins, making it a great recovery beverage.