Alia Bhatt: impressed the audience with her high-octane action sequences in ‘Alpha’, where she played the fierce assassin Sita. From enacting battle scenes to executing intense fight choreography, the actor went through months of dedicated preparation to make his character look convincing on screen.Now, Alia Bhatt’s fitness trainer, Karan Sawhney, has opened up about the rigorous workout routine, high-protein diet, and recovery plan that helped the actor transform for the action thriller.Speaking to NDTV, the celebrity trainer and co-founder of The Tribe India said the goal is simple. make Alia look “lean, toned and fit” while ensuring she has the strength to perform the tough action scenes.
Alia Bhatt trains every day for ‘Alpha’
According to Karan Sawhney, Alia Bhatt’s Alpha workout involves more than just lifting weights. Since the film revolves around action, his training focused on building strength, improving agility and sharpening reaction time.“She has to look strong, she has to look fit,” says Karan.He revealed that the routine includes strength training, reaction drills, agility exercises, and lots of sight seeing.“I truly believe that when you imagine something and then when you do it, you’re in familiar territory and you can do it better. You see it, feel it and believe it before you do it,” he explained.
Alia Bhatt balances shoots, exercise and motherhood
Preparing for Alpha means juggling an extremely demanding schedule.Karan revealed that Alia will spend 10 to 12 hours shooting, followed by one to one and a half hours of training and another hour of dance practice. Besides that, his eating and sleeping schedule is carefully planned.“She spends 10-12 hours shooting, 1-1.5 hours of training, one hour of dancing, scheduled meals, sleep is also very important because she is a mother,” she shared.
Alia Bhatt consumes up to 125 grams of protein per day
One of the biggest highlights of Alia Bhatt’s diet for Alpha is her high protein intake.According to Karan, the actor consumes around 100 to 125 grams of protein per day to support muscle building, strength and recovery.His meals follow a structured schedule. Breakfast is usually between 9 am and 10 am, lunch between 12:30 pm and 2 pm, evening snacks between 3:30 pm and 5 pm, and dinner between 7 pm and 8 pm.The celebrity trainer said the focus is not on crash dieting but on eating nutrient-dense, protein-rich foods that fuel her long shooting days and intense workouts.
Recovery is just as important as exercise
Karan emphasized that recovery played a major role in Alia’s health turnaround.To help his body recover from the action sequences and intense training sessions, his routine includes saunas, ice baths, and cryotherapy.These healing methods, he explained, help improve blood circulation, reduce inflammation, ease muscle pain and ensure that oxygen-rich blood reaches tired muscles.
Sleep is non-negotiable
Apart from exercise and nutrition, sleep is another important pillar of Alia Bhatt’s health routine.Karan revealed that the actor usually goes to bed between 10pm and 11pm and wakes up around 6.30am, making sure he gets enough sleep every night.“It helps with recovery because your body usually grows and changes while you sleep. It helps with cellular health; it helps with your skin, hair, and nails,” he said.Calling sleep essential for overall performance and recovery, he added, “Sleep is very important.”