Alia Bhatt impressed the audience with her high-octane action sequences in ‘Alpha’, where she plays the fierce assassin Sita. From performing combat scenes to executing intense fight choreography, the actor underwent 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 was simple: to make Alia look “lean, toned and fit” while ensuring she had the strength to perform demanding action scenes.
Alia Bhatt trains daily for ‘Alpha’
According to Karan Sawhney, Alia Bhatt’s Alpha workout involved a lot more than lifting weights. Since the film revolves around action, his training focused on increasing strength, improving agility and sharpening reaction time.“She had to look strong, she had to look fit,” Karan said.He revealed that the routine included strength training, reaction drills, agility drills and a lot of visualization.“I honestly believe that when you visualize 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 actually do it,” he explained.
Alia Bhatt balanced shooting, training and motherhood
Preparing for Alpha meant juggling an incredibly demanding schedule.Karan revealed that Alia would spend 10 to 12 hours shooting, followed by one to one and a half hours of training and another hour of dance practice. In addition to this, his meals and sleeping schedule were carefully planned.“I was shooting between 10 and 12 hours, training between 1 and 1.5 hours, dancing for an hour, meals were scheduled, and sleep was also very important because she is also a mother”, she shared.
Alia Bhatt consumes up to 125 grams of protein a day
One of the highlights of Alia Bhatt’s diet for Alpha was her high protein intake.According to Karan, the actor consumes around 100 to 125 grams of protein every day to support muscle building, strength and recovery.Their meals followed a structured schedule. Breakfast was usually between 9 and 10 am, lunch between 12:30 and 14:00, snack between 15:30 and 17:00 and dinner between 19:00 and 20:00.The celebrity trainer said the focus was not on crash dieting, but on eating nutrient- and protein-dense meals that fueled her long days of filming and intense workouts.
Recovery was just as important as training
Karan emphasized that recovery played a crucial role in Alia’s fitness transformation.To help his body recover from action sequences and grueling training sessions, his routine included saunas, ice baths and cryotherapy.These recovery methods, he explained, helped improve blood circulation, reduce inflammation, relieve muscle soreness and ensure that oxygen-rich blood reached tired muscles.
Sleep was non-negotiable
Apart from workouts and nutrition, sleep was another key pillar of Alia Bhatt’s fitness routine.Karan revealed that the actor usually went to bed between 10pm and 11pm and woke up around 6.30am, making sure he got between seven and seven and a half hours of sleep every night.“It helps with recovery because your body generally grows and regenerates while you sleep. It helps with cellular health; it helps with skin, hair and nails,” she said.He said sleep is essential for overall performance and recovery, adding: “Sleep is very crucial.”