{"id":23730,"date":"2021-03-29T20:00:25","date_gmt":"2021-03-29T20:00:25","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=23730"},"modified":"2022-10-25T22:04:31","modified_gmt":"2022-10-25T22:04:31","slug":"what-boxer-amaiya-zafar-eats-in-a-day","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-boxer-amaiya-zafar-eats-in-a-day\/","title":{"rendered":"What Champion Boxer Amaiya Zafar Eats in a Day"},"content":{"rendered":"<em>Learn what groundbreaking boxer Amaiya Zafar eats on a typical day to fuel her workouts and keep her wellness game in *fighting* shape.<\/em>\n\nAmaiya Zafar <a href=\"https:\/\/www.npr.org\/sections\/thetwo-way\/2017\/04\/25\/525559795\/wearing-a-hijab-a-young-muslim-boxer-enters-the-ring\" target=\"_blank\" rel=\"noopener noreferrer\">made headlines<\/a> at the age of 16 when she began fighting for the right to box competitively while wearing a hijab. After a two-year struggle, she was successful: In 2019, the International Boxing Association <a href=\"https:\/\/www.cair.com\/success_stories\/protecting-your-right-to-compete\/\">lifted its ban against hijabs<\/a> and she was able to compete.\n\nImpressively, Amaiya went on to win:\n<ul>\n \t<li>the Ringside World Championship in 2017<\/li>\n \t<li>the women\u2019s flyweight title at the Sugar Bert National Boxing Championship in 2018<\/li>\n \t<li>the Upper Midwest Golden Gloves Championship in 2019<\/li>\n<\/ul>\nNow 20 years old, Amaiya continues to train and work on self-development. One main point of focus is supporting her body through nutrition, which brings us to Amaiya&#8217;s food diary.\n\n<img data-dominant-color=\"605f6f\" data-has-transparency=\"false\" style=\"--dominant-color: #605f6f;\" decoding=\"async\" class=\"size-full wp-image-23826 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Boxer-Amaiya-Zafar-Food-Diary-The-Wellnest-by-HUM-Nutrition.jpeg\" alt=\"Boxer Amaiya Zafar training at the boxing gym\" width=\"770\" height=\"513\" \/>\n<h2>What Boxer Amaiya Zafar Eats in a Day<\/h2>\nHere&#8217;s what Amaiya eats on a typical day to power her boxing regimen.\n<h3>Breakfast<\/h3>\nAmaiya starts her morning with a 6 a.m. run <a href=\"https:\/\/www.humnutrition.com\/blog\/best-meditation-apps\/\" target=\"_blank\" rel=\"noopener noreferrer\">followed by meditation<\/a>. By the time she makes it to the kitchen, she&#8217;s already worked up a good appetite.\n\nWhen it comes to <a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-breakfast-recipes\/\">breakfast<\/a>, Amaiya\u2019s biggest priority is avoiding refined sugar (to feel healthier) and <a href=\"https:\/\/www.humnutrition.com\/blog\/gluten-intolerance\/\">gluten<\/a> (to <a href=\"https:\/\/www.humnutrition.com\/blog\/eczema\/\" target=\"_blank\" rel=\"noopener noreferrer\">control her eczema<\/a>).\n\nA typical breakfast consists of a tomato and onion egg scramble with cucumber on the side. <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\" target=\"_blank\" rel=\"noopener noreferrer\">Protein is a crucial element<\/a> in her breakfast, and sometimes she&#8217;ll swap her egg scramble with heated leftovers from a previous dinner.\n\nThen, her breakfast is never complete without coffee mixed with oat milk and honey.\n<h3>Lunch<\/h3>\nAt lunchtime, Amaiya focuses on incorporating <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> into her meal. Fortunately, her <a href=\"https:\/\/www.humnutrition.com\/blog\/avocado-gazpacho-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">love of avocado<\/a> makes this easy and enjoyable to do. Amaiya\u2019s lunches are usually either a robust salad or hearty sandwich.\n\nSalads for Amaiya will usually consist of:\n<ul>\n \t<li>chicken, beef, or fish<\/li>\n \t<li>hard-boiled eggs<\/li>\n \t<li>avocado<\/li>\n \t<li>cucumbers<\/li>\n \t<li>tomatoes<\/li>\n \t<li>ranch dressing<\/li>\n<\/ul>\nOtherwise, she&#8217;ll make a sandwich with the following:\n<ul>\n \t<li>eggs, turkey, or chicken<\/li>\n \t<li>cheese<\/li>\n \t<li>avocado<\/li>\n \t<li>cucumbers<\/li>\n \t<li>tomatoes<\/li>\n \t<li>hot peppers<\/li>\n \t<li>mayo<\/li>\n<\/ul>\n<h3><img data-dominant-color=\"987969\" data-has-transparency=\"false\" style=\"--dominant-color: #987969;\" decoding=\"async\" class=\"size-full wp-image-23829 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/What-Amaiya-Zafar-Eats-in-a-Day-Avocado-Healthy-Fats-The-Wellnest-by-HUM-Nutrition-1.jpg\" alt=\"Woman cutting avocado to get healthy fats in her lunch\" width=\"770\" height=\"490\" \/><\/h3>\n<h3>Afternoon Snack<\/h3>\nAmaiya does her best not to snack, as she believes it\u2019s not the best thing for her body and unique dietary concerns.\n\nBut when she has a <a href=\"https:\/\/www.humnutrition.com\/blog\/what-your-food-cravings-mean\/\" target=\"_blank\" rel=\"noopener noreferrer\">strong craving<\/a> before dinner, she&#8217;ll reach for a healthy option, such as:\n<ul>\n \t<li>orange slices<\/li>\n \t<li>dehydrated prunes<\/li>\n \t<li>cashews or trail mix<\/li>\n<\/ul>\nShe also has a favorite go-to healthy snack: frozen mango slices. Amaiya encourages everyone she meets to try them because they&#8217;re \u201cas delicious as a scoop of ice cream.\u201d\n<h3>Dinner<\/h3>\nAmaiya is living with her parents while she pursues her bachelor\u2019s degree in mental and physical health development, so dinner is influenced by the <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> of her family. Since her father follows a vegan diet, dinner is usually <a href=\"https:\/\/www.humnutrition.com\/blog\/what-i-eat-in-a-day-wfpb-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based<\/a>. Most often, it consists of curries paired with rice and beans.\n\n\u201cWe are a multicultural family,\u201d Amaiya notes, regarding the prominence of curry dinners. Her family is a mix of Indian, Pakistani, and East African, and all of their dinners reflect these roots.\n\nAlso, Amaiya tends to lean more towards a <a href=\"https:\/\/www.humnutrition.com\/blog\/keto-for-beginners\/\" target=\"_blank\" rel=\"noopener noreferrer\">keto-inspired diet<\/a>, for which she limits her starch intake. She also makes an effort to cook chicken or beef a few times each week to amp up <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> intake.\n\n<img data-dominant-color=\"7e796f\" data-has-transparency=\"false\" style=\"--dominant-color: #7e796f;\" decoding=\"async\" class=\"size-full wp-image-23893 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/What-Boxer-Amaiya-Zafar-Eats-in-a-Day-Food-Diary-The-Wellnest-by-HUM-Nutrition.jpeg\" alt=\"Boxer Amaiya Zafar punching a bag at boxing gym, powered by healthy eats from her daily food diary\" width=\"770\" height=\"358\" \/>\n<h2>The Bottom Line<\/h2>\nOverall, the most important factor for Amaiya is to listen to her body when it comes to eating and planning her meals. She tunes into what her body needs and avoids things that don\u2019t make her feel her best.\n\nListening to her body has taught her to:\n<ul>\n \t<li>snack on healthy food when she has strong cravings<\/li>\n \t<li>incorporate protein in her meals so she feels full throughout the day<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_blank\" rel=\"noopener noreferrer\">make each meal as colorful as possible<\/a> by including an array of fresh veggies<\/li>\n<\/ul>\nHer creed also applies to grocery shopping, as she avoids items \u201cwith ingredients I can&#8217;t pronounce\u201d and opts to buy free-range, non-GMO, and organic foods whenever possible.\n\n<em>Interested in seeing what others eat in a day? Check out the food diaries of <a href=\"https:\/\/www.humnutrition.com\/blog\/what-a-dietitian-eats-in-a-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">HUM RD Gaby Vaca-Flores<\/a>\u00a0and <a href=\"https:\/\/www.humnutrition.com\/blog\/what-nutritional-psychiatrist-uma-naidoo-eats-in-a-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutritional psychiatrist Uma Naidoo<\/a>.<\/em>\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Learn what groundbreaking boxer Amaiya Zafar eats on a typical day to fuel her workouts and keep her wellness game in *fighting* shape. Amaiya Zafar made headlines at the age of 16 when she began fighting for the right to box competitively while wearing a hijab. After a two-year struggle, she was successful: In 2019, [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":23892,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,177,734,628],"coauthors":[22275],"class_list":["post-23730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-fitness","tag-food-diary","tag-protein"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Champion Boxer Amaiya Zafar Eats in a Day | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Learn what groundbreaking boxer Amaiya Zafar eats on a typical day to fuel her workouts and keep her wellness game in 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