Does marinating actually tenderise meat?
Barely. Marinades add flavour to the surface and do very little to tenderise, and they penetrate far less than almost everyone assumes.
How far a marinade actually reaches. Testing consistently finds penetration of only a few millimetres even after many hours. Meat is largely water and protein, and a marinade must diffuse through a dense structure — it does not soak in the way the word implies. Overnight marinating produces meat with a well-seasoned outside and an unchanged interior.
Salt is the exception. Salt ions are small and genuinely migrate through meat over time, which is why brining works and why a marinade's main effect is frequently just its salt content. If a marinade improves texture, salt is usually why.
What about acid? Marinades commonly contain lemon, vinegar or wine on the theory that acid tenderises.
Acid does denature surface proteins — but the result is not tenderness. Prolonged acid exposure makes the outer layer mushy and then firm and dry, because denatured proteins squeeze out moisture. Ceviche demonstrates this: acid changes the texture visibly, and it is not tenderising in any useful sense. Long acidic marinades commonly make meat worse.
Enzymatic marinades — pineapple, papaya, kiwi, fig — contain proteases that genuinely break down protein. They work, and they are hard to control: left too long they turn the surface to paste. Useful in short applications.
Dairy and yoghurt marinades, traditional in South Asian cooking, appear to work more gently, with calcium and mild acidity producing better results over longer periods.
What actually tenderises:
Cut selection — the largest factor by far.
Mechanical breakdown — pounding, scoring, or a needle tenderiser, which physically severs connective tissue.
Slow moist cooking to convert collagen to gelatine.
Salt, given time.
Correct cooking and resting, since overcooking is the usual cause of toughness.
Slicing against the grain, which shortens muscle fibres and does more for perceived tenderness than any marinade.