How can you gain weight healthily with supplements in South Africa?

What actually makes you gain weight?

A calorie surplus. A modest surplus of about 300–500 kcal a day limits fat gain while supporting muscle, and resistance training tells the body to build muscle instead of storing it all as fat. Protein of 1.4–2.0 g/kg a day (ISSN) covers the building blocks. Supplements are optional helpers, not the driver.

Are mass gainers worth it?

Mass gainers are high-calorie powders, mostly carbohydrate such as maltodextrin, with protein and some fat. Our evidence review rates them moderate: they work only because they add calories, and the same result can come from food-based shakes. Serving sizes range from about 500 to 1 200 kcal.

South African prices as of October 2026 (per 100 g of powder):

If your serving is 150 g, those local tubs cost roughly R17–R23 a shake. Biogen states 45.3 g of protein per serving. Several of these gainers use sucralose and acesulfame-K. See our best mass gainer comparison and mass gainer vs whey.

What does a DIY gainer look like?

Approximate generic values:

The whey scoop costs about R15 (NPL Platinum Whey Plus) to R24 (ATP Fitness Unflavoured WPC, R800 per kg, shop.atpfit.co.za). ATP is sweetener-free but plain-tasting and does not publish protein per serving. Local gainers are the convenient option when you do not want to measure and blend ingredients.

What are the risks?

• Excess fat gain if the surplus is too large; aim for roughly 0.25–0.5 kg a week.
• Stomach upset and added sugar from large servings.
• Contaminants: in a 2025 Consumer Reports test of 23 protein products, the highest lead level (7.7 µg per serving) came from a mass gainer. Large servings multiply exposure.
• Medical conditions: diabetes or insulin resistance needs medical guidance.
• Unintentional weight loss or a very poor appetite should be checked by a doctor.
• Under-18s should prioritise food and see a dietitian; avoid relying on powders.

A simple plan

1. Work out your maintenance calories and add 300–500 kcal.
2. Eat three meals plus two to three snacks; add one shake between meals.
3. Lift three to four times a week and track body weight weekly.
4. Review after four weeks and adjust by 100–200 kcal.

For more, see best mass gainer for hardgainers.

Products mentioned