{"id":275436,"date":"2026-02-09T16:42:11","date_gmt":"2026-02-09T16:42:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/275436\/"},"modified":"2026-02-09T16:42:11","modified_gmt":"2026-02-09T16:42:11","slug":"sania-mirza-follows-a-protein-heavy-diet-walks-5-7-km-daily-shares-her-fitness-and-skincare-routine-after-retirement","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/275436\/","title":{"rendered":"Sania Mirza follows a \u2018protein-heavy diet, walks 5\u20137 km daily\u2019; shares her fitness and skincare routine after retirement"},"content":{"rendered":"

Sania Mirza\u2019s fit physique and radiant skin are a result of her consistent workout routine and mindful eating<\/a> habits. Balancing a busy schedule with motherhood, the former tennis star revealed how small but intentional lifestyle changes, from her diet to her skincare, have played a key role in improving her skin, hair and energy levels. (Also read: Ishita Dutta shares how she lost 15 kg in 2 months after welcoming her second child, says \u2018there\u2019s no magic, no secret\u2019 <\/a>)<\/p>\n

\"SaniaSania Mirza reveals secrets behind her radiant skin and fitness regimen. (Instagram)What Sania Mirza\u2019s diet looks like<\/p>\n

In a February 6 interview<\/a> with Tweak India, Sania shared that her day begins with a wellness ritual rather than a heavy breakfast. \u201cI basically have a healthy shot, which is the first thing that I do, turmeric, honey, lime, some black seeds and ginger. It\u2019s not very good tasting, but it\u2019s really good for your body,\u201d she said. She follows this with soaked chia seeds in water and coffee, before going to the gym.<\/p>\n

Sania revealed that while eggs were always a part of her diet during her playing days, her nutrition<\/a> has evolved over time. \u201cThe biggest thing that has changed for me since I was playing to now has been the amount of carbs that I intake. Earlier, it was very carb and protein-heavy, idlis, dosas, everything. Now it\u2019s more protein-heavy because my level of activity is about 20 per cent of what it used to be,\u201d she explained.<\/p>\n

What is her fitness routine<\/p>\n

Her mornings usually include 3-4 eggs, mostly egg whites, and lunch is planned carefully around protein intake. \u201cI am more conscious about how much protein I\u2019m eating now than I was before because earlier I had nutritionists<\/a> taking care of everything,\u201d she added.<\/p>\n

When it comes to fitness, Sania balances strength training with outdoor activity. She currently focuses on weight training, having paused Pilates due to time constraints, and also includes outdoor runs of about 5\u20137 kilometres every day, especially when the weather is pleasant.<\/p>\n

Secret behind Sania\u2019s glowing skin and hair<\/p>\n

Sania also spoke about her extensive skincare routine, which she credits for visible improvements in her skin and hair. \u201cI do a lot of Korean skincare<\/a>. It\u2019s kind of ridiculous, about a 10-step routine in the morning and another 10-step routine at night,\u201d she laughed. However, she stressed that a good moisturiser and sunscreen have been game-changers for her skin over the years.<\/p>\n

One skincare habit that has made a noticeable difference, according to Sania, is red-light therapy. \u201cI\u2019ve started doing red light therapy<\/a> over the last year. Not just for my skin, but for my hair as well. Every other day, I sit under it for about half an hour, and I feel it really rejuvenates the skin,\u201d she said.<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"Sania Mirza\u2019s fit physique and radiant skin are a result of her consistent workout routine and mindful eating…\n","protected":false},"author":2,"featured_media":275437,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,111,139,69,14582,31049,79281,155246,155245,6494],"class_list":{"0":"post-275436","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-new-zealand","11":"tag-newzealand","12":"tag-nz","13":"tag-protein-intake","14":"tag-red-light-therapy","15":"tag-sania-mirza","16":"tag-sania-mirza-diet","17":"tag-skincare-routine","18":"tag-strength-training"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/275436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=275436"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/275436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/275437"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=275436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=275436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=275436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}