Training builds the body but recovery keeps it strong. From ice baths to yoga, sleep cycles to smart nutrition, Sonali Shah shows us how Bollywood icons swear by disciplined, science￾backed recovery to stay injury-free, camera-ready and performing at their peak.

Ranveer Singh

After intense weight training or prepping for physically demanding roles, Ranveer follows a holistic recovery routine — a mix of massage, mobility work, yoga and swimming to loosen the body, ice baths and targeted therapies to reduce inflammation, and meticulous nutrition timing with protein-rich, whole-food meals to support muscle rebuilding. This balance helps him push hard during bulk or cut phases, yet bounce back quickly, preventing burnout and keeping him action-ready.

Katrina Kaif

Katrina blends yoga, Pilates and steady cardio with breathwork and swimming to loosen the body and ease back into training after breaks or niggles. Her recovery approach is gentle but deliberate — focused on joint health, mobility and mental balance rather than pushing through fatigue. Nutrient-rich smoothies and proper rest support muscle repair after intense phases of functional training, HIIT and strength work. It’s a sustainable system that keeps her powerful, flexible and camera-ready without chasing extreme short-term results.

Hrithik Roshan

Hrithik treats recovery with the same seriousness as training. He leans on deep-tissue and myofascial release therapy, ice baths and infrared saunas to reduce inflammation and speed cellular healing, with physiotherapy-led rehab whenever the body needs recalibration. Just as crucial are the behind-the￾scenes fundamentals — high-quality sleep, precise nutrition timing with protein and complex carbs every few hours, and strategically planned rest days. It’s a performance-driven recovery system that keeps his muscles balanced and prevents overuse injuries.

Malaika Arora

Malaika believes recovery is just as important as the workout itself — never overdoing it, and always listening to the body. Her routine blends yoga for flexibility, Pilates and gentle strength or cross-training for balanced conditioning, and active recovery tools like stretching, foam rolling, meditation and deep breathing. After intense HIIT or strength sessions, she leans on light movements to promote blood flow and reduce muscle soreness without strain. It’s a sustainability-focused approach centred on body alignment, flexibility and calm restoration rather than chasing extremes.

Shah Rukh Khan

At 60, SRK maintains his fitness through consistency rather than extremes — prioritising clean eating, short but regular workouts, and smart recovery habits. He reportedly trains about 30 minutes a day, often late at night, mixing functional fitness with varied activities like dance and martial arts￾inspired movements to stay agile without overloading his joints. His meals are simple and protein-focused with low carbs and minimal sugar to stay lean. Instead of pushing through long, heavy sessions, he balances intensity with rest days that include light activity like walking or stretching, plus hydration and adequate sleep.

Shraddha Kapoor

Shraddha approaches recovery as a full mind-body ritual rather than an afterthought. She begins her sessions with meditation to centre herself, followed by mobility drills and foam rolling to prime the joints and muscles before training. Her workouts vary — from yoga to dance and functional training — but they always conclude with stretches and a light cooldown to prevent stiffness and avoid injury. With demanding shooting schedules, this routine helps her maintain steady energy without overtaxing her body. Proper nutrition and hydration support muscle repair, and she prioritises rest to avoid overtraining — proving that consistency and body awareness matter more than intensity alone.

After intense exercise, muscles undergo microscopic damage, energy stores (like glycogen) get depleted, and the body’s tissues, nervous system, and metabolism are thrown off balance. Effective recovery routines — combining proper nutrition, hydration, sleep, mobility work, and methods like foam rolling or active recovery — help restore homeostasis, promote muscle repair, support new tissue growth, and reduce soreness. Meanwhile, balanced intake of protein and carbohydrates — ideally spaced thoughtfully — replenishes depleted energy stores and supplies amino acids needed for muscle protein synthesis, which is crucial for repair and growth. In short: Systematic recovery routines help your body adapt safely to training load, reduce injury risk, and maximise long￾term gains.