Protein or Candy? Most People Can’t Tell the Difference
Everyone keeps saying to hit your protein numbers — much easier said than done.
While most of your protein should come from whole foods, it’s totally normal to need some help hitting that last 5% of your daily goal. Here are a few healthier, better-balanced options to help you get there.
Energy/Protein/Health Bars
The world of “health” bars is mostly a scam. The vast majority are just candy in disguise. To count as a protein bar, it should at least have more protein than carbs. Here’s the breakdown:
Good Options
David Protein Bar
Built Bar
Barbells
Bad (Don’t make them a daily habit)
Think!
Quest Bar
Ugly (Basically carb bars with a sprinkle or protein)
KIND Bar
Builder Bar
RxBar (no added sugar, which we like)
Gatorade Bar
GoMacro
LUNA Bar
Clif Bar
LARABAR
Kids ZBar (2g of protein—really!?)
Coach’s Tip: Flip the label and check: if carbs > protein, it’s not a protein bar.
Better Yogurt Options
The small to-go cups of yogurt with the peelable lid are a great way to get protein in but there are some good and bad options.
Good Options
Yoplait Protein
Oikos Pro (highest protein, slightly higher carbs)
Two Good Blended (lower protein, great ratio)
Chobani High Protein (good balance, but carbs creeping up)
Just fine
Oikos Triple Zero
Siggis Non Fat
Stay Away
Fage 2% Total Split Cup
Chobani Original
Oikos Remix
Yoplait Original
Pro Move: Grab a few singles of the “Good” ones and find what you like. They’re awesome for breakfast or a quick snack any time of day.
Coach’s Tip: Skip anything labeled as “mix-ins” or that come with another sweet treat you can add into your yogurt
Protein Shakes
Protein shakes are what most people think of first when trying to hit their numbers. We’re talking premade shakes here, not powders.
Good Options
OWYN Pro Elite Protein (Plant Protein)
Premier Protein
Jocko Molk
Fine Options
Fairlife Core Power 42g
Ensure Max Protein
Muscle Milk Advanced Nutrition
Avoid These (a lot of the ensure products have very high carbs and added sugars)
Ensure High Protein
Ensure Complete
Ensure Plus
Ensure Original
Important: Your goals and preferences matter. For example, Fairlife Core Power (dairy-based) might not fit if you’re avoiding animal-based proteins — OWYN Pro Elite (plant-based) is a cleaner option in that case. There is some science that plant-based protein may not be as effective as animal-based.
Coach’s Tip: Look for a protein-to-carb ratio of 4:1 or higher for a leaner, more efficient shake.
We ranked these options based on protein-to-carb ratios, not just total protein.
The goal is simple: stop falling for branding and start choosing real protein sources. Most “healthy” products are just carb sources pretending to be balanced.
Your diet should still be mostly whole foods — but when you reach for something processed, choose from the options above. Little changes like these help you start seeing patterns in your diet — and most people realize they’re eating way more carbs than protein or fat.
Building a better body starts with better choices. When you fuel yourself with intention, everything else—energy, recovery, performance—starts to fall into place.
