What to do at a football practice (game) to drink?

What to do at a football practice (game) to drink? I drink juice and milk. Is this good for a practice. What else could I drink after a practice or a game? And why do they help? Thanks

Carbohydrates are very important for a good workout or endurance training. Working for endurance training, including sports and high intensity cardio, it is advisable to consume at least 100 – 200 grams of carbohydrates within of 2 hours of training. Good carbs come from fruit or whole grain products. Carbohydrates stimulate insulin and help produce more muscle glycogen in the shops. Protein is very important after training. The amino acids rebuild the muscle tissue broken off during the exercise. Protein also increases the water absorption from the gut to improve muscle hydration. Also, research has shown that the combination with carbohydrates can almost double the insulin response, leading to more glycogen in the muscles. A ratio of 4 carbs per 1 gram of protein, the optimal combination for a good meal after a workout. After training, it is recommended that at least 20-24 fluid ounces of water for each Pounds lost after an intense workout drink. Each is liquid intake is different, but you should consume is usually half of their body weight, to remain in ounces of water while training several days per week hydrated. (For example, a single shot 160 pounds 80 ounces of water should be used daily.)

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