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

Source: https://www.healthnews24.co.za/answers/how-to-gain-weight-healthily-with-supplements-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Gain weight by eating 300–500 kcal a day above maintenance, getting 1.4–2.0 g/kg of protein and lifting weights. A mass gainer (R11.65–R15 per 100 g of powder for local 4 kg tubs in October 2026) helps only because it adds calories; a milk, oats, banana and whey shake does the same for similar money.

Key facts:
- A surplus of about 300–500 kcal a day limits fat gain while supporting muscle growth.
- USN Mass Gainer gH 4 kg costs R466 at Dis-Chem Living Fit, R11.65 per 100 g of powder (October 2026).
- A milk, oats, banana, peanut butter and whey shake provides roughly 890 kcal and 55 g protein.
- Consumer Reports (2025): the highest lead per serving among 23 products (7.7 µg) was in a mass gainer.

## 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):

| Product | Tub | Price | Per 100 g |
|---|---|---|---|
| USN Mass Gainer gH | 4 kg | R466 (Dis-Chem Living Fit) | R11.65 |
| NPL Hyper Gain Mass | 4 kg | R500 (Dis-Chem Living Fit) | R12.50 |
| Biogen Bulk 45/150 | 4 kg | R600 (Biogen shop) | R15.00 |
| Optimum Nutrition Serious Mass | 5.4 kg | R1 925 (Dis-Chem Living Fit) | R35.65 |

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](/best/best-mass-gainer-south-africa/) and [mass gainer vs whey](/answers/mass-gainer-vs-whey-protein-south-africa/).

## What does a DIY gainer look like?

Approximate generic values:

| Ingredient | kcal | Protein |
|---|---|---|
| 500 ml full-cream milk | 330 | 17 g |
| 40 g rolled oats | 150 | 5 g |
| 1 banana | 100 | 1 g |
| 30 g peanut butter | 190 | 8 g |
| 1 scoop (30 g) whey | 120 | 24 g |
| **Total** | **about 890** | **about 55 g** |

The whey scoop costs about R15 (NPL Platinum Whey Plus) to R24 ([ATP Fitness Unflavoured WPC](/brands/atp-fitness/), 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](/answers/best-mass-gainer-for-hardgainers-south-africa/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 100 g powder | R per 30 g protein | Sweeteners |
|---|---|---|---|---|---|---|
| USN Mass Gainer gH (4 kg) | 4 kg | R466 (Dis-Chem Living Fit, 2026-10) | — | R11.65 | — | sucralose, acesulfame-K |
| NPL Hyper Gain Mass (4 kg) | 4 kg | R500 (Dis-Chem Living Fit, 2026-10) | — | R12.50 | R24.49 | sucralose |
| Biogen Bulk 45/150 Mass Gainer (4 kg) | 4 kg | R600 (Biogen shop (biogen.co.za), 2026-10) | — | R15.00 | R22.45 | not stated |
| ATP Fitness Unflavoured Whey Protein Concentrate | 1 kg | R800 (ATP Fitness shop, 2026-10) | — | R80.00 | — | None |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [Thomas DT, Erdman KA & Burke LM (2016) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: nutrition and athletic performance](https://pubmed.ncbi.nlm.nih.gov/26917108/)
- [OPB/NPR (Oct 2025): Consumer Reports finds lead in popular protein powders](https://www.opb.org/article/2025/10/16/consumer-reports-finds-lead-in-popular-protein-powders/)