When we develop menus, protein, usually in the form of meat, typically forms the centrepiece of the meal. Even when planning vegan or vegetarian alternatives, we refer to the main component as “the protein,” even if it lacks that very nutrient.
Its importance to menu creation, and our reliance on meat to sustain a diet, probably comes from a natural understanding of the importance of protein to our health. As the most widely consumed protein source worldwide, and my personal preference, it’s worth taking a closer look at meat.
The Anatomy of Meat
Meat refers to the edible flesh of an animal. It’s provided by several different animals, who themselves come in a variety of different breeds. Still, all our edible meat sources consist of three primary components: muscle, connective tissue, and fat.
Muscle
The primary component of meat, muscle, allows the body to move. It consists of thousands of protein-packed microscopic strands but is composed of only 20% actual protein. Most muscles consist of water, typically around 75%. It’s this water that makes cooked meat moist, such as a succulent medium-rare rib-eye. On the other hand, the lack of it leaves an overcooked turkey breast tasting dry.
Tender cuts such as fillet or sirloin beef steaks have finer muscle fibres and less connective tissue, so they require less cooking. Connective tissue, as explained below, squeezes more water out of the meat, resulting in a drier cut and toughening it up. This is why the steak cuts are perfect for grilling and pan-frying.
Connective Tissue
Connective tissue connects muscles to bones. It also forms a sheath around the muscle fibres. At 52°C (125°F), connective tissue breaks down, turning into gelatin that adds richness to dishes. Cuts of meat with a lot of connective tissue, such as beef brisket or pork shoulder, benefit from long, slow cooking, allowing time for the collagen to break down and turn the tough cut tender.
While steak cooks quickly, the extra connective tissues found in beef brisket or pork shoulder mean these cuts don’t respond well to quick cooking techniques. When exposed to high temperatures, such as those reached during grilling, connective tissues tighten. This tightening squeezes out the water in the meat, resulting in a tougher bite as the collagen contracts.
Fat
Fat cells contain oil. During cooking, these fat cells burst open, releasing an intense flavour into meat and imparting a rich mouthfeel. However, raw fat is quite tasteless. Yet, once rendered, it transforms into something similar to oil with a high smoke point. Think of beef dripping or lard.
We call the fat found between strands of muscle fibres marbling. The distribution of these fat cells is what gives meat such as beef or lamb its distinctive, rich flavour. The more marbled a cut is, the more prized the meat is for its tenderness and taste.
The Different Types of Meat
We can categorise meat into two distinct groups: white meat and red meat.
Both types of meat offer different cuts with varying proportions of fat and protein, distinct tastes, and diverse culinary uses. However, despite their variations, their high protein content unifies all meat.
Typical values of meat vary by cut and breed of animal used to produce it.
What is White Meat?
White meat is generally lighter in colour and lower in fat. It’s a term we often use to refer to poultry birds, such as chickens, turkeys, and ducks.
Chicken
Chicken breast is particularly low in fat compared to other cuts, such as wings and thighs. Since it’s a lean source of protein, it can become dry when cooked. To counter this, cooking methods such as poaching or serving it with a sauce can help retain moisture and enhance the flavour.
Chicken is a relatively lean bird overall, but its fattier cuts, like chicken wings and thighs, are more suitable for slow cooking. This is especially true for meat when we cook it, still on the bone, as the bone helps retain moisture. However, you can still cook them quickly if needed.
Typical Values per 100g:
Protein: ~31g | Fat: ~3.6g
Duck
Duck is a richer, fattier poultry that’s sometimes grouped with red meat due to its deeper colour and the way it’s often cooked medium or pink. When we prepare duck breast, we need to render the thick layer of fat under the skin. Pricking the skin helps the fat escape during cooking.
Its high saturated fat content tends to see duck used far less often in recipes designed for athletes and those on a weight loss journey. However, its high protein content can prove valuable if eaten in moderation.
Typical Values per 100g:
Protein: ~27g | Fat: ~14g
Turkey
Turkey contains a lot of muscle, but very little fat. This means turkey offers a valuable source of protein while remaining virtually fat-free. However, the result of this lean benefit is a bird that’s often associated with Christmas and its notorious dryness.
The white breast meat contains little to no fat, making it best suited for quick cooking methods, such as grilling or stir-frying. This helps prevent the meat from drying out through water loss. Similar to chicken, the darker leg meat works best when cooked more slowly, as it contains more connective tissue, which breaks down more slowly.
Typical Values per 100g:
Protein: ~29g | Fat: ~1.1g
What is Red Meat?
Red meats come from mammals and are typically darker in colour and richer in flavour. They are higher in iron and fat, depending on the cut.
Beef
Beef comes from cattle and is known for its rich flavour. The large muscles of cows are built for endurance, which can make some cuts tough, but they are also rewarding when cooked slowly and gently. As discussed above, more tender cuts, such as sirloin or fillet, are best cooked quickly on a hot grill.
Wagyu beef, prized for its marbling, is more succulent as it contains more layers of fat between the muscle fibres. This fat melts during cooking, resulting in a tender, flavourful steak. Unfortunately, this means wagyu beef is even higher in saturated fat than the typical steak, especially when cooked in butter.
Typical Values per 100g:
Protein: ~26g | Fat: ~15g
Lamb
Lamb, my personal favourite, is the meat of young sheep. Their fat stores are distributed in delicate layers throughout the muscle, giving lamb a distinctively rich taste and tenderness. As lambs age and develop into sheep, this fat disappears, resulting in tougher meat, known as mutton.
Like beef, lamb suits all cooking methods. Cuts like shoulder or leg contain more connective tissue and are best slow-cooked to develop that melt-in-the-mouth texture. However, as anyone who has roasted a leg of lamb can attest, lambs tend to be tender even when cooked at high temperatures for a relatively short time for a whole joint of lamb.
Typical Values per 100g:
Protein: ~25g | Fat: ~21g
Pork
Generally, pork, the meat of pigs, contains the most visceral fat of all the popular meat options on offer. This is especially true of cuts of pork such as the belly or shoulder. This high fat is what allows us to cook crispy crackling when roasting a joint of pork.
It may be seen as unhealthy compared to other types of meat, but it’s still incredibly high in protein. Fortunately for pork aficionados who want to reduce their saturated fat intake, pork fat can be trimmed, making this lean pork a healthier option.
Typical Values per 100g:
Protein: ~27g | Fat: ~13g
A Closer Look at Meat
Meat is a source of protein consisting of muscle, fat, and connective tissue. Each of these components plays a crucial role in the meat’s texture, flavour, and the nutrition it offers. Whether you’re building a recipe for performance, pleasure, or both, understanding the fundamentals of meat can help you cook smarter and eat better.
This post hasn’t covered a lot of meat sources, such as offal or game. In future posts, I’d love to cover these varieties of meat, especially game. I also want to cover cooking techniques that match specific cuts and show you how to balance your plate for performance and taste.
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