This largely depends on the duration and intensity of the session, however there are some general guidelines to help. The longer your child is training and the higher the intensity, then the greater the energy requirement. If the session is longer than 75 minutes (again, depending on the individual child and the intensity of the session), intra-session fuelling may be necessary.

Before exercise, children should focus on fast-digesting carbohydrates such as a piece of fruit, low-fibre cereal with low-fat milk and fruit, a fruit smoothie, low-fibre bread with jam or honey, a bowl of pasta with a tomato-based sauce, crumpets or rice cakes with sliced banana and honey or raisin toast.

Limit high protein, high fat and high fibre foods that are slow digesting and are better off consumed 3 - 4 hours before exercise and post-exercise. A small snack should be encouraged if your child exercises early in the morning, approximately 30 - 60 minutes before training, followed by a full breakfast after training. High-fibre foods may cause stomach upset. Children should always practise their meal choices, timing, and exercise to ensure no stomach upset. Never introduce new foods on the day of a competition. Fuelling strategies should be practised as part of training. Furthermore, children should avoid energy drinks and prioritise water for hydration.

Contributed with thanks to Next Stars Sports Academy and EmpowerMe Nutrition & Fitness.

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The Proserpine Whitsunday Rugby Union Club is gearing up for an action-packed 2024 Season, fresh off the heels of the Women's 2023 Grand Finalists appearance and the Men's 2023 MRU Premiership win. The club is buzzing with anticipation as they welcome back both teams to the field.

Returning to the Presidency after a season away, Trent Elson is back at the helm of the Club, and alongside the Club Committee, they are excited to welcome new faces and talent into the Raiders family.

At the forefront of these exciting developments is the appointment of the new Men's Coach, Howie Rota. Bringing 20 years of coaching experience spanning from U9's to Premier Men's Rugby, Coach Rota is ready to make his mark. Having relocated from New Zealand to Airlie Beach to take up the position as Head Coach. Howie is no stranger to success, having previously coached at Waihou Rugby Club NZ and most recently with the Hamilton Suburbs Development Team, NZ.

The Raiders are thrilled to welcome Coach Rota and new talent from the Gold Coast, international recruits from France and Canada, all enhancing the team's dynamic gameplay, adding depth and diversity. The club's commitment to nurturing local talent is evident as they welcome enthusiastic young players from the Juniors, showcasing a strong community connection. Alongside returning players from last year's squad bringing invaluable experience, leadership, and continuity to the team.

A special welcome back to Nathan Sainsbury, returning as the Raiders Women's Coach. Sainsbury's influence as a key driver for Women in Rugby in MRU and Central Queensland is invaluable.

The Club extends a thank you to Matthew Twomey and Madison French for their dedication as interim co-ordinators of the Raiders Men while the Club awaited the arrival of Howie Rota.

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Next Game: 6 April in Bowen

Caption: Proserpine Whitsunday Rugby Union Club Men's Coach, Howie Rota. Photo supplied

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The Cannonvale Cannons Swimming Club hosted a very successful Club Championships with 48 swimmers participating. The coaches Ken Crittenden, Rylee Erickson, Shay Wilmot, and Mark Erickson were very impressed with all the swimmers.  Three swimmers set new club records and just about every swimmer achieved at least one personal best time.  Some age groups were very competitive, so it wasn’t easy to win a ribbon. The coaches would like to commend all the swimmers on their team spirit and sportsmanship.  

Congratulations to Eloise Chegwidden (8 years), Lucas Korosec (7 years) and Jacob Bell (17 years) for setting new Club Records!

Top performers winning 4 or 5 of their 5 individual events:  Jacob Bell, Tiana Bell, Eloise Chegwidden, Jax Clayworth, Tora Delac, Charlie Doherty, Miller Eaves, Thomas Ganter, Indigo Harland, Remy Hedges, Ehsan Helou, Lucas Korosec, Isabella Pisaniello, Andie Reynolds, and Levi Smith.  

Top performers achieving PBs in 4 or 5 of their events: Harris Delac, Don Algie, Zane Clayworth, Declan Dichiera, Evie Doherty, Koa Harland, Ruby Harland, Jasper Korosec, Gracie Laguna, Pippa Laguna, Lily Maher, Noah Maltby, Abi Maher, Matilda Nicholes, Celeste Orenshaw, Isaac Pisaniello, Dylan Reynolds, Isabella Pisaniello, Lincoln Russell, Addie Sanders, Indi Smith, Levi Smith, Alex Trefz and Zach Trefz.  

Massive PBs achieved in medleys: In the 200m IM, Addie Sanders swam 33 second PB, Harris Delac swam 28.51 second PB and Jasper Korosec swam a 18.43 second PB. In the 100m IM, Indigo Harland swam a massive 45.75 second PB and her sister Koa swam a 13.92 second PB.  Lily Maher swam an incredible 100m Butterfly in 1.43.93, a 22.49 second PB.  

Young Cannons swam very well in the 7 years and under:  Harry Chegwidden, Bonnie Crichton, Gracie Crichton, Leo Mulliss, Jax Eaves, Indigo Harland, and Lucas Korosec.  

Congratulations to all the Cannons on their outstanding achievements this week!  Thank you very much to all the wonderful parents for their continued support!

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Contributed with thanks to Raylene Rasmussen. Photos supplied

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Round Five Results

Mixed A

Vipers 5 defeated In The Crear 3

Raiders A 5 defeated G.E.T. Touch 3

Mixed B

Whitmonday Eagles 10 defeated Full Boar 5

Raiders B 14 defeated Ray White 5

Stingers defeated Flame Tree Flames (forfeit)

Mixed C

Sheds N Homes 7 drew Bulls 7

Mighty Mustangs 8 defeated Untouchables 6

Mixed Juniors

Raiders Purple 7 defeated Raiders Blue 3

Hamo Rent 8 defeated Raiders Green 5

Whitsunday Touch Football is thrilled to have a dedicated Junior Mixed Touch Competition this year.

Available to girls and boys aged 6 to 12 years, the competition is where Junior Touch Players learn the rules of the game, develop individual touch skills and team patterns of attack and defence.

The Juniors are an important part of the Club’s Footy for Fun culture.

All Junior games are held from 6.00pm to 6.50pm.

Queensland Touch Football will be running a Touch Skills Program during the June/July school holidays.  The program is targeted to girls and boys aged 6 to 11 years.

This program will be a fantastic development opportunity for all the present players.  It will also be a great initiation for new players who can then join the new Junior Competition that starts immediately after the June/July holidays.

Details of the Queensland Touch Football Skills Program will be available soon.

A huge thank you to all the referees who joined us for a pre-game meeting this week. Your participation is greatly appreciated as we work on improving and refining our referee team. We're grateful to have you as part of our club!

Contributed with thanks to Alita DeBrincat ; photo supplied

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After three rounds of washed out games, finally Whitsunday United hit the fields with some great results over the weekend.

On Friday night, the Divisional Men hosted Dolphins at Whitsunday Sports Park. While WUFC Divison 2 men scored in the first half and had other chances, the youth of the Dolphins team began to take its toll Dolphins scored late in the second half, ending in a 1-1 draw.

With the Whitsunday Division 1 team one of the strongest ever fielded, the end score was 20-2 to the Whitsundays, with the Dolphins commendably fighting hard all the way to the end.

On Saturday the U15 Division 1 was an entertaining game. Whitsundays scored first with a goal to Oliver Shulz. Wanderers equalised early in the second half. Good defence kept the score locked at    1-1. Cody Hocking won Man of the match.

The Women also enjoyed a great weekend with both securing victory over Mackay Wanderers. The Premier Reserves squad ground out a well deserved 2-0 win, whilst the Premier Women took control early and took a 10-0 win. In that match Akema bagged a hat-trick.

The Premier Men’s Squads didn’t fare so well against the bolstered Magpie’s Squads who were dominant in both games. The Premier Men lost 5-0 with some great saves from Luke Nightingale keeping the score in check. In Reserves: Magpies won 8 nil.

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Contributed with thanks to Allan Milostic ; Photo supplied

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U15 Div 1’s Cody Williams taking the ball forward.

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Whitsunday Women in action against Wanderers

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Abell Point Yacht Club’s next monthly sail is this Easter Weekend.

Departing from the Abell Point Yacht Club this Good Friday, join the crew.

Once departed, you will travel towards Cid Harbour, when there, gather on the beach with your fellow sailors.

Enjoy a barbecue, games, chats, adventures or lounging on the beach.

After Cid Harbour, you’ll be travelling to more of the beautiful islands the Whitsundays has to offer.

Long Island or South Molle Island are next up, the island of choice will be dependent on the weather.

There is no cost, and everyone is welcome to join, yachts, power boats and young and old.

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Register now by using the email that follows: abellpointyc@gmail.com 

For further information or questions please visit: abellpointyc.com.au

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A special new initiative is about to begin for women and girls, commencing on Tuesday 2 April and running for five weeks. 

The hours 10am to 12pm, were selected to enable women to manage family commitments and school hours.

During school holidays students are welcome to join in too. Bowls are available at the club.

Very young children will be given soft rubber bowls to play with. The club has a good supply of bowls suitable for all ages and capabilities.

Tuesday winners were Lyn Graham and Dawn Dowell.

Wednesday afternoon Jackpot Bowls, where the jackpot wasn’t won, saw Shane Spann and his team playing awesome and easily won on the day. Betty Whitehorn won the prestigious Health Hub award.

Sunday afternoon saw Peter Barrett’s team of Paul Osborne and Keith Bates close winners over the rest of the field, whilst Rick Galea won the Health Hub award well deserved to our groundskeeper.

The Airlie Beach bowls club conducts coaching every Monday and Thursday afternoon between 4pm and 5pm for anyone interested in learning to play lawn bowls.

Watch this space for further details about the school students' competition. The final winners have the chance of going to Brisbane to play off.

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Contributed with thanks to Mark Mawson.

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Results of Club Rinks Competition: Andy Peebles, Lee Welsted, Jason Wright and Mitch Wright defeated Lou Fordham, Helen Jacobsen, John Trembath and Shane Spann.

Sunday Social: I. Thatcher, Daryl Tuttle, Gavin Charles defeated A.Delic, Allen Williams, Jane Gilbert. L.Kruger, Peter Bruce, Ron Gould.

Wednesday Social: B.Neal, Allen Williams and Doc Fordham defeated MaryEllen Pratten, R.Rodda, Jane Gilbert. Ray Muir, Robyn Stitt and Wendy Coles defeated I Thatcher, Daryl Tuttle, Glen.

Friday March 22 is the last night of Corporate Bowls for this round.

Results of Club Singles: Wayne Crowhurst defeated Helen Jacobsen. Jason Wright defeated Wayne Crowhurst. Steve Roome defeated Lou Fordham. Kevin Daniels defeated Doc Fordham. Kevin Daniels defeated Brett Lampard. Gavin Charles defeated Jason Wright. Steve Roome defeated Andy Peebles. Wendy Coles defeated Tracy Roach. Gus Munro defeated Steve Roome. Gus Munro defeated Kevin Daniel’s.

Club Pairs: J.Trembath, Shane Spann defeated Doc Fordham, Lloyd White.

Sunday Social: W.Jones, Gavin Charles defeated L.Kruger, Corrine Dibnah. Keith Kirk, Kevin G, Gus Munro defeated Gordo, Jane Gilbert, K. Leverton. Ron Gould, Wendy Coles defeated Ron Muir, Jodie G.

Wednesday Social: I Thatcher, Jane Gilbert, Ron Gould defeated MaryEllen Pratten, Ray Muir, Gordo.

The Ladies Fours Tournament annual event was a great success with 16 teams of 4 competing. A big thankyou to Industry Fire Services, Precise Plumbing, S&W Crane Hire who were the Sponsors for the event.

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Contributed with thanks to Joan Edwards.

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1: The 16 teams that participated in the Ladies Fours Tournament

2: 1st place Winners were Michele Stockton, Leanne Lewis, Carmel Kirwan, Jo Inch with Peter Bruce for Precise Plumbing

3: 2nd place winners were Lee Shears, Wanda Goodwin, Donna Ware, Kaos with Helen Jacobsen for Industry Fire Services

4: 3rd place winners were Ladda Purdie, Margo Stanley, Betty Whitehorn, Betty Nicolle with Lee Welsted from S&W Crane Hire

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Players were lucky to get a break in the weather for Wednesday's Social Bowls and Saturday for the beginning of the Men's Competition for 2024. 

On Wednesday with all the rain prior, we had 5 players for Social Bowls. Heather Brown played double lead.  Heather, Dale Haack and Sandy Daffara defeated Heather, Philip Brown and Peter Lawton 22 - 14.  There were no Social Bowls played on Sunday due to heavy rain on Sunday morning.

On Saturday in Club Championship Singles Luchie Gardel defeated Jonathan Bye 25 – 14. Shane Kinnear defeated Stephen Summers 25-1. Peter Lawton defeated Gavin Noonan 27-18. Barry Saroglia defeated Vince Olsen 25-16.  In Club Championship Fours, Shane Kinnear, Todd Leys, Scott Hamilton and Gavin Milne defeated Bruce Uhe, Vince Olsen, Barry Zillmann and Dale Haack 25 - 11.  In "B" Singles, Peter Lawton defeated Kendall Watts 25 - 15.  The game of Club Championship Singles between David Ling and Andrew Bell against Bryan Davy and Luchie Gardel was suspended after one end played when one of the players got an urgent recall to work. That game will be completed by mutual agreement at the earliest opportunity.

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Contributed with thanks to Proserpine Bowls Club.

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Social play on Tuesday resulted in Gwenda Lydom, Linda Smith and Penny Warren defeating Lindy Suann, Irene Laird, Geoff Danvers and B Reddcliff, Lyn Danvers and Greg Colquhoun defeated Merle Elphinstone, Sue Shearing and Kevin Daniels. The jackpot didn’t go off.

In the ladies club competition Deb Retchless defeated Bron Tolcher and Jocelyn Defranciscis defeated Tiarna Winter. The first round of the fours was played on Sunday morning. Congratulations to the winning teams of Irene Laird, Merle Elphinstone, Margaret Wilson and Linda Smith who defeated Gwenda Lydom, Sue Shearing, Lyn Danvers and Pat Tracey. Robyn Stitt, Deb Retchless, Tiarna Winter and Fely Duncan defeated S Denise Wallace, Teresa Willshire, Linda Scells and Penny Warren. They will play each other in the final on Saturday morning 23 March. More games have been called on the board so please check.

Congratulations to the Wangaratta Men’s Local Pennant teams who defeated Collinsville on Saturday at Wangaratta with three match wins, which now puts Wangaratta in an unassailable lead in the local competition. Well done chaps.

Winners for Sunday afternoon social bowls were Albi Vigar and Mark Drummond defeated Graeme Read Allan Rolfe. Robyn Stitt, Merle Elphinstone and Pat Tracey defeated Toni Bowen, Bron Tolcher and Penny Warren. The jackpot didn’t go off.

Don’t forget this Friday night we are hosting our Barefoot Bowls. We had a great crowd last fortnight so we would love to see you come along and enjoy the night.

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Contributed with thanks to Penny Warren

The course dried out enough to see Vic Feldman edge out Ross Hammond on 37 points in Thursday's stableford event, where Warren Deighton and Gary Scotford won the pin shots.

Friday's Met run saw Scott Mason win with 22 points, two ahead of Ryan Wilkes with a handy four under par for the nine holes. Christopher Bartlett and Karlene Lloyd took out the pins.

Joshua Norris had 41 points to dominate the Hayman Electrical Saturday competition with Brodie Slater his A Division runner up on 37 points. Bailey Hayward won the B Division with 35 points ahead of Cory O'Shea on 34. Elspeth Scotford had 26 points to win the Ladies' division by one shot from Peta Thomas. Pins went to Ryan Wilkes, Blake Lovelock, John Roser, Jason Bourke, Penny Wardroper and Ann Gardel.

Mark McDougall had 40 points to beat Mark Thompson by two shots in Sunday's competition with Peta Thomas and Elise Hodgson the leading ladies on 24 and 22 points. Pins went to Ryan Wilkes, Elise Hodgson and Jon Miller.

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Contributed with thanks to Proserpine Golf Club. Photo supplied

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Full name: Mila Westley

Age: 11

Name: Mila Westley

Grade/Age: Year 6 / 11 years old

Sports: Proserpine District - Soccer, Whitsunday District - Touch Football, Netball and Basketball, Capricornia Region - AFL

Who inspired you to start playing sport?

My Mum and Dad have always encouraged me to try my best at everything, including sport. Without their support there is no way I would be able to have a go at so many different things.

Can you tell us about a memorable moment or achievement in your athletic career so far?

Last year I had the honour of being named ‘Grade 5 Sportsperson of the Year’ at Cannonvale State School which was a huge thrill.

What are some challenges you've faced as a young athlete, and how have you overcome them?

I find it frustrating when I get sick and lose some of the fitness I have worked so hard for, however the only solution to this is, when I am better, to train consistently to get it back.

Who are your role models or favourite athletes, and why?

My Dad is a huge Collingwood Magpies supporter and I love them too, so my favourite athlete is Nick Daicos.

What is your favourite part about being part of the Next Stars?

I love the team environment and the variety of the training. We work hard but we always have fun too!

How do you stay motivated?

When my alarm goes off at 5.30am, I’m up and ready to go!

What advice would you give to other young athletes who are just starting out?

When things get hard, never give up and always try your best.

What are your goals for the future in sport?

I want to make the North Queensland team for athletics and, of course, play for the mighty Collingwood Magpies.

How has participating in sports made you a better person?

It has made me appreciate the values of hard work and sportsmanship.

To find out more about Next Stars go to www.nextstars.org of find them on Facebook / Instagram @nextstarssportsacademy.

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Tuesday afternoon bowls went ahead and skipper Andy McDougall confirmed his great skills with a fantastic performance inspiring his lead Robin Brown, and Arthur McManus ably assisted his team performance.

Wednesday afternoon's Jackpot Bowls had a huge roll up under the guidance of Mervyn Stewart who saw four teams playing for the prizes on offer and once again it was skipper Warren Mills and Lu Rogan whom ably assisted and Alan Pershouse.

The Jackpot wasn't won and will rise next week. However John Anderson went home with a huge smile as he won the prestigious Health Hub award which is greatly appreciated by our little club .

Wednesday afternoon saw the return after over 12 months of Wild Bill Gordon who joined Andy McDougall and Warren Mills whom were in awe with his brilliant performance.

Next week we will tell you all about the World’s Greatest Shave and the money made for the leukaemia foundation.

Contributed with thanks to Mark Mawson.

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Caption: Wild Bill Gordon, Andy McDougall and Warren Mills. Photo supplied

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We had a great crowd attend our barefoot bowls on Friday night. Everyone enjoyed themselves and I am sure improved their skills by the end of the night. Our next night will be Friday 22 March.

Our club competition has begun. Results so far: Men’s A singles K Jewell defeated M Drummond. Ladies Crooked Jack resulted in Deb Retchless defeated Teresa Willshire, Robyn Stitt defeated Gwenda Lydom and Penny Warren defeated Denise Wallace. Ladies Fours will be played this Sunday morning and the Final Saturday 23 March.

It was great to have the Zonta Ladies host their International Women’s Day afternoon tea at the club on Sunday.

Well done ladies. What an inspiring afternoon. Thanks to the Wangaratta ladies who provided a fantastic range of food.

Winners for Sunday afternoon social bowls were Gwenda Lydom, Denise Wallace and Allan Rolfe who defeated Toni Bowen, Albi Vigar and Sugar Brunker.

Robyn Stitt and Kevin Jewell defeated Isobel Wheeler and Mark Drummond, and Jim Quod, Merle Elphinstone  and Graeme Read drew with Lindy Suann, Bill Myers and Kevin Daniels. The jackpot didn’t go off.

Good luck to our men’s local pennant teams playing Collinsville this Saturday at Wangaratta.

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Contributed with thanks to Penny Warren

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This week’s Premier League darts saw a couple of wins for Joe Wilson to go top of the league, just above Josh Fraser who had a few wins of his own on Sunday morning at the Airlie Beach Bowls Club.

Joe Wilson claimed the 2024 Champion of Champions shield with a 7/5 win over Dom Friend.

Art McMinn claimed joint 3rd spot on the ladder with a win over Hawkeye Rick, and Naomi Mitchell slipped down from 2nd to 6th after suffering back to back losses.

The league table is held up by Jamie Maher, Hawkeye Rick and Jayden Lloyd who sit bottom of the league awaiting points, though Jayden has yet to feature this season.

The Premier League is sponsored by Mika Airlie, Whitsunday Tattooing and Master Butchers Whitsundays. Keep up to date with the club competitions by following us on Facebook. 

Round Results and Table

J Wilson def D Friend 7/5

J Fraser def J Maher 7/5

D Friend def N Mitchell 7/2

J Wilson def K Reason 7/1

A McMinn def H Rick 7/2

J Fraser def N Mitchell 7/2

K Reason def H Rick 7/2

1. J Wilson 6pts

2. J Fraser 4pts

3. A McMinn 3pts

4. K Reason 3pts

5. D Friend 2pts

6. N Mitchell 2pts

7. J Lloyd 0pts

8. J Maher 0pts

9. H Rick 0pts

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Caption: Joe Wilson claimed the 2024 Champion of Champions shield. Photo supplied

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