Alia Bhatt’s ‘Alpha’ Diet Revealed: Celebrity Trainer Karan Sawhney Shares Her Eating 100-125 Grams of Protein, Exercise and Recovery Routine
Alia Bhatt has impressed audiences with her sizzling scenes in Alpha where she plays the fierce assassin Sita. From performing fight scenes to executing intense fight choreography, the actress underwent months of custom preparation to make her character look convincing on screen.Now, Alia Bhatt’s fitness coach Karan Sawhney has opened up about the strict workout routine, high-protein diet, and recovery plan that helped the actor make the switch to the thriller.Speaking to NDTV, the celebrity trainer and co-founder of The Tribe India said the goal was simple: to make Alia look “slim, toned and fit” while making sure she had the strength to pull off tough action scenes.
Alia Bhatt trains daily for ‘Alpha’
According to Karan Sawhney, Alpha Bhatt’s workouts involve more than just lifting weights.
Since the film is about action, her training focused on building strength, improving agility and increasing reaction time.“She had to look strong, she had to look fit,” Karan said.He revealed that the routine includes strength training, reaction drills, agility exercises, and a great deal of visualization.“I truly believe that when you imagine something and then do it, you are in familiar territory and can do it better.
“You see it, feel it and believe it before you actually do it,” he explained.
Alia Bhatt balances shooting, working out and motherhood
Preparing for Alpha meant juggling an extremely difficult schedule.Karan revealed that Alia will spend between 10 to 12 hours filming, followed by one to one and a half hours of training and another hour of dancing practice. Besides, her meals and sleeping schedule were carefully planned.“She was shooting for 10 to 12 hours, rehearsing for 1 to 1.5 hours, dancing for an hour, meals were scheduled, and sleep was also very important because she is a mother too,” he added.
Alia Bhatt consumes up to 125 grams of protein daily
One of the most important highlights of Alia Bhatt’s diet for Alpha is her high protein intake.According to Karan, the actor consumed around 100 to 125 grams of protein daily to support muscle building, strength and recovery.Her meals followed a structured schedule. Breakfast was typically between 9am and 10am, lunch between 12:30pm and 2pm, evening snacks between 3:30pm and 5pm, and dinner between 7pm and 8pm.The celebrity trainer said the focus was not on a strict diet, but rather on eating nutrient-dense, protein-rich meals, which fueled the long shooting days and intense training.
Recovery was just as important as training
Karan stressed that recovery played a crucial role in Alia’s fitness transformation.To help her body recover from the movement sequences and strenuous training sessions, her routine included saunas, ice baths and cryotherapy.He explained that these recovery methods helped improve blood circulation, reduce inflammation, relieve muscle pain and ensure that oxygen-rich blood reaches tired muscles.
Sleep was non-negotiable
Apart from workouts and nutrition, sleep has been another key pillar of Alia Bhatt’s fitness routine.Karan revealed that the actress usually goes to bed between 10 pm and 11 pm and wakes up around 6:30 am, ensuring that she gets seven to 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 and helps your skin, hair and nails,” he said.Describing sleep as essential for overall performance and recovery, he added: “Sleep is crucial.”
