I just updated the software in my I-Pod Touch. How do I get my music

I just updated the softwars on my I-Pod touch. I lost all my music (3,000 songs). NONE of this music was downloaded from I-Tunes. All of the music is in I-Tunes on my pc - copied from my CDs to I-Tunes on my pc. After updating the software all my music is missing on my I-Pod. It is still in I-Tunes on my PC. How do I get it back onto my I-Pod Touch?
And all of my downloaded app are in I-Tunes, but they are no longer on my I-Pod. How do I get those back?

Sync.

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