One way you could do this would be to use "Transform Direction" to convert your player look direction to world space, then use "Vector 3 Multiply" to setup the power of the throw and finally use "Add Force" to propel the object.
I've attached an image for reference, in which "cube (6)" was the child object being thrown.
In your case you probably want to unparent the object just before throwing by using "set parent" and setting it to none.
Hope that helps!
Massive thanks! I knew what I had to do but didnt know how to apply it, your tips helped

But, I was typing my reply that this didn't work at first, besides a tiny puff of a force added to the thrown object, but I tested a little more and it now works, but I dont quite understand why lol
My changes:
I took the "transform direction" settings you gave "Z=1" and changed that to a higher number on Z, and that was my issue, 1 gave a little puff of force, I changed that to 5, now it works, even if I disable vector3 multiply altogether it still works the same :/
I still need addforce as the last step, but now its taking the "transform direction" of the players Z axis and adding the force there, and it throws only in the direction I face, yay.
So Im not sure why the vector3 multiply wasnt being applied to the other method.
Though I have one question, why does addforce "force mode" use Velocity change and not Force?