If there’s one macronutrient that seems to be having a moment, this is it protein. There are many reasons to appreciate it: While perhaps best known for its work in the muscle department, protein also helps build and repair all of your body’s tissues, including your internal organs and skin.

It’s easy to see why protein is put on a pedestal – and why so many of us are reaching for protein bars, jerkyhard-boiled eggs and trail mix when we need to refuel. But there’s still a lot of confusion about what counts as healthy protein, how much you need, and what it does to your body. Yahoo Life spoke to experts to find out.

Myth #1: An incomplete protein does not count toward your protein goals

It is true that not all protein is created equal. According to the Cleveland Clinic, a “complete protein” contains all nine essential amino acids your body needs. That category includes animal-based foods like meat, fish, eggs, and dairy, as well as some plant-based options, like quinoa and soy.

An incomplete protein, on the other hand, lacks one or more of these essential amino acids. This group includes things like beans, nuts, seeds, and grains. Some people argue that because these proteins are incomplete, they don’t count toward the protein goals or are somehow inferior as a protein source.

That is not the case, registered dietitian Christina Manian previous shared with Real Simple. Although incomplete proteins do not individually contain all nine essential amino acids, they each offer some of these important nutrients—and by combining different incomplete proteins, you can achieve a complete protein intake.

You also don’t need to combine these incomplete proteins together at the same meal to achieve this effect. Eating a variety of protein-rich foods throughout the day (especially if you don’t eat animal proteins) can help you get all of these amino acids.

Myth #2: There is a standard amount of protein that everyone needs

City of Hope Dietitian Kailey Proctor tells Yahoo Life that the exact amount of protein someone needs per day varies based on things like their age, health status, and gender (check out our guide here). But there are some benchmarks that are good for most people to hit. At least that’s what she says 0.36 grams of protein per kilogram of body weight is a smart daily goal.

If you want to make sure you’re getting a good amount of protein (without going overboard, which we’ll discuss in a moment!), Proctor says you can aim for 30 grams of protein per meal. She says you may need more than this if you want to build muscle weight lifting or other types of strength trainingbecause the extra muscle is “necessary to repair any muscle tears.”

Myth #3: Eating protein is the fastest way to bulk up

Drinking a protein shake won’t give you bulging biceps—at least not on its own. That’s because protein supports muscle building, but it doesn’t directly cause it, dietitian Melissa Jaeger tells Yahoo Life. “While it’s true that consuming enough protein is important, exceeding your daily protein intake alone will not accelerate muscle growth or increase muscle mass,” she says.

To build muscle, you need to stress your muscles enough to require repair and growth. This is usually achieved through progressive overload, which means gradually increasing the weight or number of reps in weightlifting or other forms of strength training.

Myth #4: You can never eat too much protein

Protein can be found in everything from brownies to crisps to ice cream these days, but that doesn’t mean you can never have too much of it. Although many people worry that they are not meeting the proper protein goals, Melanie Betza dietitian specializing in kidney health, tells Yahoo Life that the average American consumes about 0.55 grams of protein per pound of body weight — which is often more than necessary for them, especially for those who don’t do regular weight training.

A dietitian can tell you if they think you’re getting too much protein in your diet—but what if you do? One sign is that you may have problems with digestion (meat in particular may take a long time to digest). You may also experience increased urination due to your kidneys processing the excess nutrients.

Another thing to consider is how protein fits into your overall diet. You might suffer nutritionally if you overemphasize protein while neglecting things like fiber, which is critical to overall health.

Where you get your protein also matters, Dr. Nate Wooda primary care physician and instructor at the Yale School of Medicine, tells Yahoo Life. Wood, who studies the field of “food as medicine,” notes that eating plenty of protein from processed red meat may increase the risk of developing certain types of cancer. (The World Health Organization classifies processed meat as carcinogenic.)

Additionally, animal protein sources (which tend to be higher in protein overall) also tend to have more saturated fat. That can lead to “increases in our LDL (‘bad’) cholesterol, which in turn increases the risk of heart disease and stroke,” adds Wood.

Myth #5: Protein does not lead to weight gain

It’s not just extra carbohydrates that can lead to weight gain. So can all food in excess – regular chicken breast included!

Protein has calories, and if you consistently consume a calorie surplus just to meet your protein goals, you may find yourself unintentionally gaining weight. Being overweight can lead to a number of other health problems, such as cardiovascular and joint problems, regardless of which macronutrients contribute to the extra pounds.

Myth #6: Too much protein can lead to kidney disease

There is no evidence that a high-protein diet will cause kidney disease, says Betz. But if you already have kidney disease, a high-protein diet (especially if that protein comes from animal sources) can make the kidney disease progress more quickly, she explains.

This is a bigger issue than it might first appear. “About 90% of people with early-stage kidney disease are unaware they have it, and only about 10% of people with kidney disease ever see a dietitian before starting dialysis,” says Betz. “The persistent message that ‘more protein is always good’ is really harmful to the kidney community because so many people are unaware that they have the disease in the first place. And even if they are aware, they are unlikely to fully understand how nutrition can help or damage their kidneys.”

Myth #7: Vegans can’t get enough protein

Yes, a vegan can get enough protein; their protein sources will just look different than meat eaters, dietitian Kylie Bensley, founder of the nutritional supplement company Sulinutells Yahoo Life. “The best sources of vegan protein are from soy-based foods like tofu, soy milk, tempeh, and edamame,” she says. “Other good sources include spirulina, nutritional yeast, Ezekiel bread/cereals, seeds and nuts.”

Myth #8: Vegetables don’t have protein

While vegetables generally have a lower protein content compared to animal sources, many still provide significant amounts of protein. Example of protein-rich vegetables includes potatoes, broccoli, Brussels sprouts, artichokes and asparagus.

It’s true that you’d need to eat a lot of these vegetables to meet your daily protein goals (100 grams of spinach, for example, has about 3 grams of protein), but combining them with other sources of protein can help round out your meal. It might look like having a big salad with some grilled tofu to get 30 grams of protein per meal.

Myth #9: Protein bars and shakes are the best sources of protein

It’s true that protein shakes and bars can supplement your protein intake and are especially useful if you’re on the go (such as on a long hike). But Wood says that, overall, most people already get enough protein in their daily diet, especially if they eat things like meat, seafood, eggs and dairy.

Instead, it’s best to aim to get your protein from whole foods, he says, which have additional nutrients you might not be able to find in something with added protein. Additionally, bars and shakes often have added ingredients that whole foods do not, such as artificial or natural sugars. “If you choose to consume protein bars and shakes, choose those with as little added sugar as possible,” says Wood.