Health Final: Meats & Cooking

Muscle Fibers

aka myofibrils

long protein filaments and contract and relax

two proteins: myosin & actin

Bundles of fiber called ________ are held together by_______

fascicles; connective tissues (collagen & elastin)

• The more wrapping and netting of c.t there is (like in heavily used muscles), the tougher the meat will feel and chew.

Grain of the Meat

If you cut against the grain, you're cutting those threads short, making it more tender.

lf you cut with the grain, you leave the threads long → tougher to chew.

Identify:

→ visual inspection

→ tactile inspection

______ is the key protein that affects meat tenderness. flexible & stretchy

Collagen

Connective tissue that doesn't break down as easily = remains tough?

elastin

Cooking Collagen

When cooked slowly with moisture, collagen turns into gelatin, making meat tender and juicy.

• Low, slow cooking = melts the rubber band

• Fast cooking = keeps the rubber band intact = chewy!

Marination - Chemical Tenderization

form of chemical tenderization

Soaking meat in a flavored liquid (the marinade) that usually contains:

• Acids (like lemon juice, vinegar, yogurt, wine): can break down muscle fibers

and connective tissues, making the meat softer.

• Enzymes (from pineapple, papaya, kiwi)

• Salt: helps retain moisture by changing the structure of proteins → juicy meat.

• Oil and aromatics: oil helps carry fat-soluble flavors into the surface.

⚠ Important notes:

• Marination works mostly on the surface; it doesn’t go deep.

• Too much acid or time = mushy or "cooked" meat (like ceviche).

• Best for: thinner cuts (like flank, chicken breasts, or kebabs).

Mechanical Tenderization

Physically breaking down the structure of meat using tools or techniques like:

• pounding

• scoring

• needling

• mincing

It disrupts muscle fibers and connective tissue so they don’t contract as tightly.

• Makes the texture softer and easier to chew.

• Also allows marinades to penetrate more deeply!

Marbling

Thin streaks of intramuscular fat running through red muscle tissue.

Fat melts during cooking, keeping meat juicy and adding rich flavor.

• Helps create a tender mouthfeel.

• More marbling = more luxurious eating experience.

🎯 Found in:

• High-quality beef cuts like ribeye, wagyu, striploin

DO NOT want this in white meat

Moist heat (braising, stewing)

: Ideal for tough cuts (e.g., chuck, brisket) to melt collagen.

Dry heat (grilling, roasting)

Better for tender cuts (e.g., tenderloin), which don’t need collagen breakdown.

Maillard Reaction

A chemical reaction between amino acids and reducing sugars

• Requires heat → usually above 140°C

• Produces brown pigments (melanoidins) and flavor compounds

• Named after French chemist Louis-Camille Maillard (1912)

Responsible for:

• The crust of baked bread

• The taste of seared meat

• The smell of roasted coffee

👃 Sensory Appeal: Makes food tastier and more appetizing

Steps of Maillard Reaction

1. Sugar + amino acid + >140°C → Schiff base (reversible)

2. Rearrangement to Amadori compound

3. Further reactions → melanoidins (brown pigments) and aroma molecules

Health Implications of Cooking

1. Can create undesirable compounds (e.g., acrylamide, heterocyclic amines)

2. May affect nutritional quality

Reduce exposure by: marinating, cooking with lower heat, and avoiding charring

Nutritional Value

→ Meats are considered a complete protein source because they contain all essential acids

→ Red meat is a good source of Heme iron, zinc, B12, and creatine. Women specifically need red meat occasionally to keep up with iron levels

→ Meats contain saturated fats and the amount of fat varies by cut. White meats are leaner meats that should contain little → no fat

Preservations Methods

→ Freezes well

→ salting/dehydration is used for cured meats (jerky, proscuitto)

• high in sodium and calorie dense

→ smoking enhances flavor of the meat

• adds antimicrobial compounds

• may produce unwanted compounds

→ vacuum sealed slows aerobic bacterial growth - still requires refrigeration

Meats with little connective tissue =

cook for short time with higher temp so that the outside is browned (maillard rxn) but the inside doe not become tough

ex: grilled or roast meats

Meats with lots of connective tissue =

cook for a long time on low temp so that the c.t denatures and bundles of coagulated muscle proteins fall apart

ex: stews