Swimmer snack hacks: What to pack for galas

Gala days are long, busy, and physically demanding which means fuelling right can make a big difference. 

At TC Aquatics, we follow a high-protein snack strategy designed to support stable energy levels, muscle recovery, and focus throughout the day. 

Here’s what to pack, and what to avoid, to keep your swimmer at their best. 

Pre-gala fuel: The night before 

Dinner should be familiar, balanced, and not too heavy. The focus is on lean protein, a moderate portion of complex carbohydrates, and plenty of water. Good options include: 

• Grilled chicken or fish with rice or sweet potato and steamed veg
• Spaghetti with lean mince and a tomato-based sauce
• Stir fry with brown rice and tofu or beef strips

Avoid very fatty or spicy meals that may upset the stomach and encourage good hydration during the afternoon and evening (water or an electrolyte drink like 32GI is ideal). 

Pre-gala fuel: The morning of the gala

Swimmers often don’t feel like eating much early, so breakfast should be light, digestible and carb-focused; something that fuels the muscles without sitting heavily. 

Great choices include: 

• Oats with banana and a splash of milk or nut butter
• A slice of toast (low GI bread) with scrambled egg
• Futurelife mixed with milk

Avoid: 

• Fried foods
• Dairy-heavy or greasy breakfasts (e.g. sausages, cheese toasties)
• High-fibre cereals that may upset the tummy mid-race

Timing tip: Aim to eat breakfast at least 1-1.5 hours before warm-up, so there’s time to digest.  

Gala food: Go for high-protein, race-friendly foods 

Protein helps stabilise energy, repair muscles, and prevent the crashes that come with sugary snacks. 

Your gala cooler bag should include: 

• Biltong
• Chicken or beef strips
• Meatballs
• Mixed nuts
• Futurelife protein bars or any clean, protein-rich option
• Fast bars (to be eaten pre-race and not post-race)
• A banana (for quick-access energy)
• Plantlove Vegan yoghurt (Woolies) – no dairy-based yoghurt
• Energade gummies
• A small portion of pasta (made with durum wheat); useful for swimmers who need some extra carbs alongside protein

These options are easy to eat, don’t weigh swimmers down, and keep blood sugar steady. 

Hydration matters, but choose wisely 

Staying hydrated throughout the day is key for focus and performance. 

We recommend: 

• 32GI
• HI5
• HydraFit

Swimmers should sip on these throughout the day along with sipping on water. 

Avoid: 

• Energade
• Powerade
• Vitamin Water

These drinks are often loaded with sugar and additives that can disrupt hydration rather than support it. 

The TC gala bag formula – pack like a pro 

• A cooler bag with an ice brick
• Clearly labelled containers or packets
• A hand towel and napkin
• Water and hydration drinks
• Light post-race snack for recovery (protein and small carb combo)

Keep it simple, familiar, and easy to manage between events.  

Why we say no to chips, sweets and chocolates 

Sugary treats may feel like a fun reward, but they often lead to energy crashes mid-gala. Instead of boosting performance, they leave swimmers feeling sluggish or unsettled and can cause stomach issues before races. Fuel like an athlete. Swim like one too. 

Conclusion

At TC Aquatics, we don’t just train in the water; we educate swimmers and families on the habits that build long-term success. Gala day snacks are part of that big picture. 

Pack protein, hydrate smart, skip the sugar, and you’ll be giving your swimmer everything they need to show up strong; race after race. 

"Strong swimming starts with strong fueling; and it’s what’s in your cooler bag that keeps you on pace."