What to eat after a run for optimal recovery and muscle building, according to sports nutritionists

After a run, it's important to eat a meal or snack that has a combination of carbohydrates and proteins.

How much protein you need in order to lose weight and gain muscle, according to dietitians

You should eat 0.8 grams of protein per kilogram of body weight, which translates to 0.35 grams of protein per pound.