Ashhar Alam / New Delhi

Since retiring from professional tennis in 2023, Sania Mirza has shifted her focus from the court to mentoring, television hosting, and podcasting. Along the way, the former world-class athlete has developed a disciplined fitness and skincare routine that keeps her feeling strong, healthy, and rejuvenated.

Protein-Focused Fitness Regimen

Sania begins her mornings with a potent wellness shot combining turmeric, honey, lime, black seeds, and ginger. “It doesn’t taste great, but it’s incredible for the body,” she says. Her breakfast also includes soaked chia seeds and coffee, followed by a mix of gym workouts and outdoor runs.

The biggest change in her diet post-retirement has been her protein intake. “Earlier, I had a carb-heavy diet with idlis and dosas. Now, I focus on protein – usually three to four eggs, mostly egg whites, and a carefully planned lunch,” she explains. Sania emphasizes that she’s more mindful of her nutrition now than ever, since she no longer has nutritionists managing it for her.

Tennis Star Sania Mirza

10-Step Korean Skincare and Red Light Therapy

Sania’s skincare routine is equally rigorous. She follows an elaborate Korean regimen with around ten steps each morning and night. Despite the complexity, she maintains staples like sunscreen and a rich moisturizer.

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Red light therapy has become a recent addition to her routine. “I do it every other day for about half an hour. It rejuvenates not just my skin, but my hair as well,” Sania shares.

For the tennis star, staying active and maintaining healthy skin are more than habits, they’re essential to her overall wellness and post-retirement lifestyle.