Alia Bhatt impressed audiences 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 her 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: make Alia look “lean, toned and fit” while ensuring she had the strength to perform demanding action scenes.
Alia Bhatt trained daily for ‘Alpha’
According to Karan Sawhney, Alia Bhatt’s Alpha workout involved much more than lifting weights. Since the film revolves around action, her training focused on building 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 exercises, and a great deal of visualisation.“I genuinely believe that when you visualise something and then when you do it, you are in familiar territory and you can do it better. You see it, feel it and believe it before actually doing it,” he explained.
Alia Bhatt balanced shoots, workouts 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. Alongside that, her meals and sleep schedule were carefully planned.“She was shooting for 10-12 hours, training for 1-1.5 hours, dancing for an hour, meals were scheduled, and sleeping was also very important because she is also a mother,” he shared.
Alia Bhatt consumed up to 125 grams of protein daily
One of the biggest highlights of Alia Bhatt’s diet for Alpha was her high protein intake.According to Karan, the actor consumed around 100 to 125 grams of protein every day to support muscle building, strength and recovery.Her meals followed a structured schedule. Breakfast was 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 wasn’t on crash dieting but on eating nutrient-dense, protein-rich meals that fuelled her long shooting days and intense workouts.
Recovery was just as important as workouts
Karan stressed that recovery played a crucial role in Alia’s fitness transformation.To help her body recover from action sequences and strenuous training sessions, her routine included saunas, ice baths, and cryotherapy.These recovery methods, he explained, helped improve blood circulation, reduce inflammation, ease muscle soreness and ensure 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 would usually go to bed between 10 pm and 11 pm and wake up around 6:30 am, ensuring she got seven to seven-and-a-half hours of sleep every night.“It helps in recovery because your body generally grows and regenerates while you are sleeping. It helps in cellular health; it helps your skin, hair, and nails,” he said.Calling sleep essential for overall performance and recovery, he added, “Sleep is very crucial.”
