I love milk but unfortunately, I am lactose intolerant. My question is, can I have dairy if I am lactose intolerant?

Actually, yes – but some prep work is involved. Research shows that those with lactose intolerance can build up enough tolerance to be able to handle 12 grams of lactose, which is the amount found in one cup of milk. To get up to the amount you can tolerate, start slow and build your way up over days, weeks or even months. If you just can't quit that dairy life and your digestive system can handle it, you can go for smaller amounts of lower-lactose foods like Greek yogurt or cottage cheese. Other ways to help with the lactose digestion is to mix the dairy food in a dish with other foods, which will help slow down the digestion of the lactose.

What items do I have to have in my grocery trolley?

We are big believers in a diet packed with produce, protein and nutrients we can feel good about. You’ll typically find our trollies packed with 95 per cent healthy options and five per cent treats. Here’s what should make up the bulk of your trolley:

• Produce: Spinach and kale for salads or to blend easily into recovery smoothies, baby carrots for a go-to snack and in-season (or frozen) fruit, which is the most nutritious.

• Whole grains: Always look for the word “whole” in the ingredient panel; “wheat” or some other fancy flour isn’t a whole grain. Try whole-wheat flat breads for homemade pizzas (loaded with veggies).

• Protein: You can load up on lean protein without spending too much money. Try eggs, chicken breast, legumes and dairy. If we splurge, it’s on fresh, wild-caught fish that’s sourced locally or sustainable.

• Dairy: We’ve never made it home from the store without some form of Greek yoghurt in our carts. Opt for minimal ingredients and plain varieties to avoid added sugars.

To ramp up flavour, add fruit, granola and spices. No matter the brand you choose, it should have certified live and active cultures (stated on the label) and a minimal ingredient list.

How should I divvy up my macro-nutrient (protein, fat, carbs) intake?

Nutrition needs are personal and a diet that works for your training partner will not necessarily work for you. The best starting point is expert-endorsed macro-nutrient distribution ranges: 10 to 35 per cent of total kilojoules from protein, 20 to 35 per cent from fat and 45 to 65 per cent from carbohydrates.