Get well soon John! 
Anthony McGrath and the whole club are sending positive thoughts to John Healy for speedy recovery! Hopefully we’ll see you back training soon.

Fe 12 hurling v clyda rovers in mallow on Saturday at 12pm. Please support!

Come & meet your heroes 
It’s that time of year again… As part of the national promotion of the Senior Hurling and Football Championships, the inter-county Open Evenings will run again this year!

The Cork Senior Hurlers invite all their fans to come along to training at Páirc Uí Chaoimh on Tuesday, May 6th from 6.45pm approximately. After training, you’ll be able to meet the players for photos, autographs etc, and we might have a few little surprises too!!

On Wednesday, May 7th, it’s the turn of the Senior Footballers to welcome supporters to Páirc Ui Chaoimh, and we hope that as many of you as possible will join us at either or both of these events!

Minor Hurling Championship
The minor hurlers faced a strong Midleton team in their opening clash of this year’s Premier 2 championship in Kilbarry on Saturday.  This was always going to be a tough game.  The final score was flattering in favour of Midleton as Mallow showed true grit and determination but lacked the fire power from distance. We had a mountain to climb facing a half time score of Midleton’s 1-14  to Mallow’s 0-03. Mallow were the clear winners of the second half but Midleton had done enough with the wind in their favour in the first half.   The final score was Midleton 1-21 Mallow 2-07.  Mallow will now face Blackrock’s second team in the second round.

Fe 13 Iomaint 
Mallow u13 played out a tough encounter last Saturday night v Bishopstown in a P2 Hurling League tie. In poor conditions, a stronger,more physical Bishopstown shaded the early exchanges and went in at half time three points to the good. This pattern continued in the second half and though Mallow battled on gamely they eventually
succumbed on a scoreline of Bishopstown 3-3 Mallow 1-4. Team:T Hickey, S O’Flynn,N O’Riordan,J Tobin,E Crone,S O’Leary,A Bolster,C O’Driscoll,D Sheehan,M O’Callaghan,M Duignan,E Kelleher,C Healy,G Tammis,T Connaughton,G O’Donovan,R Kelleher. U13 training is as follows: Football,Tuesday 6.30-7.30 pitch 3-4. Hurling,Thursday
6.10-7.30 pitch 3-4.Next match home to Eire Og 10th May 3pm. This fixture could be subject to change.

Fe 16 Iomaint
Our  under sixteen hurlers face Castlelyons in Castlelyons last night (Wednesday) and hopefully we will have a positive match report to bring you next week.

The GAA have produced a Player Welfare booklet that deals specifically with the importance of nutrition and hydration.  Here’s what they suggest in food terms of pre and post match/training:

BEFORE TRAINING/MATCH:

High intensity training demands a high intake of good quality food (FUEL). To ensure your glycogen stores are as full as possible when you exercise it is important to have a HIGH CARBOHYDRATE meal 12-24 hours beforehand.

Avoid high fat and high fibre foods as they may cause stomach discomfort during

exercise.

Example Pre-exercise meals – 2 hours beforehand:

Porridge with low-fat milk, honey and fruit

Breakfast cereal with low-fat milk and fruit juice

Toast with low-fat spread and jam/honey/syrup

Yoghurt drink and a scone with low-fat spread

Pasta with tomato based sauce

Smoothie made with low-fat milk, yoghurt and banana/mango/berries

Baked potato with tinned spaghetti or ratatouille

Vegetable soup and a bread roll

Sandwich with lean meat (chicken, turkey etc) and salad

Pita bread filled with chopped banana and honey

Low-fat creamed rice with dried fruit

Low-fat yoghurt and fruit

AFTER TRAINING or MATCH:

After a hard training session glycogen stores will be depleted. It can take up to 20

hours to replace these stores.

The body re-synthesises glycogen at the fastest rate when a high carbohydrate

snack is eaten immediately after exercise – this should be taken within 2 hours of exercise.

Example Post-exercise meals:

Pot of low-fat yoghurt and banana

Breakfast bar and flavoured milk

Ham/turkey/tuna sandwich

Sports drink containing protein

Fig rolls/jaffa cakes and yoghurt drink

Dinner based on a starchy carbohydrate food: spaghetti bolognaise/tune/pasta or a chicken & rice dish

DON’T GO TO BED HUNGRY

PROTEIN intake is important to help muscle building.

Fruit and vegetables are great sources of VITAMINS, MINERALS and FIBRE and

should be included in your daily diet.

At the present time there is no evidence to support the use of food

supplements over a well balanced diet.

For more information see www.gaa.ie

Registration Forms

If anyone has yet to return their registration forms please do so as soon as you can.  Registration for Juvenile boys is €50 for one child, €80 for two, and €100 for three or more from the same family.  If anyone wishes to spread the payment and lighten the load just mention it to your child’s coach and we’ll get it organised. Forms are available from all coaches.

Ladies Committee

Marie Kelleher and the newly formed Juvenile Club Ladies Committee will be at training on Thursday night to answer any questions parents may have.  If you would like to get involved with the Club we would love to have you on board.  Just make yourself known to our of our fabulous ladies on Thursday night.  Alternatively contact Marie secretarybng.mallow.cork@gmail.com.

Easter Hurling & Football Camp
Bualadh bos mór to all the coaches and participants in our Easter Camp.  We have had great feedback from the small and big children (coaches included!!).  Well done to all involved and to the Complex for the use of the indoor astro turf and facilities.

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