What kind of foods to eat before/after working out, jogging, or practicing a sport (specifically basketball)

what kinds of foods are hood to eat before and after working out, jogging, or playing sports(I’m mostly concerned about basketball) I’ve heard its good to have carbs before and protein after for muscle regrowth. Are gatorades good? When should I have them? Is powerade or energy drinks (redbull etc) better then a Gatorade?