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Alia Bhatt Enthralled the audience with her high-octane action sequences in ‘Alpha’, where she played the fearsome assassin Sita. From executing the battle scenes to executing the intense fight choreography, the actor took months of dedicated preparation to make his character look believable on screen.Now, Alia Bhatt’s fitness trainer, Karan Sahni, 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” and ensure she had the strength to perform the demanding action scenes.
Alia Bhatt trains daily for ‘Alpha’
According to Karan Sahni, Alia Bhatt’s Alpha workout involves much more than lifting weights. Since the film revolves around action, his training is to build strength, improve agility and sharpen reaction time.“He has to look strong, he has to look fit,” Karan said.She revealed that the routine included strength training, reaction drills, agility exercises and lots of visualization.“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 actually do it,” he explained.
Alia Bhatt balances shoots, workouts and motherhood
Preparing for Alpha means juggling an incredibly 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. Apart from that, his meal and sleep schedule was carefully planned.“She shot for 10-12 hours, trained for 1-1.5 hours, danced for an hour, food was fixed and sleep was also very important as she is also a mother,” she shared.
Alia Bhatt eats up to 125 grams of protein per day
One of the biggest 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 per day for muscle building, strength and recovery.His meals follow a structured schedule. Breakfast was usually between 9 am and 10 am, lunch between 12:30 pm and 2 pm, evening snack between 3:30 pm and 5 pm and dinner between 7 pm and 8 pm.The celebrity trainer said the focus was not on crash dieting but on eating nutrient-dense, protein-rich foods that fueled his long shooting days and intense workouts.
Recovery was just as important as the workout
Karan insists that recovery played an important role in Alia’s fitness transformation.To help her body recover from action sequences and rigorous training sessions, her routine included saunas, ice baths and cryotherapy.These recovery methods, he explained, help improve circulation, reduce inflammation, reduce muscle soreness and ensure that oxygen-rich blood reaches tired muscles.
Sleep was non-negotiable
Apart from workouts and nutrition, another key pillar of Alia Bhatt’s fitness routine was sleep.Karan revealed that the actor usually went to bed between 10 pm and 11 pm and woke up around 6:30 am, ensuring that he slept seven to seven and a half hours every night.“It helps with recovery because your body normally grows and regenerates while you sleep. It helps with cellular health; it helps with your skin, hair and nails,” she says.“Sleep is very important,” he added, calling sleep essential for overall performance and recovery.
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