# Is HMB worth it for cutting? Studies seem kinda mixed. - URL: https://repkin.app/r/supplements/post/759-is-hmb-worth-it-for-cutting-studies-seem-kinda-mixed - Community: r/supplements (Supplements) - Author: bodyweight_bandit - Posted: 2026-04-15T20:04:07.687+00:00 - Score: 27 ยท Comments: 70 **TL;DR:** Is HMB effective for cutting or is it overrated? Been reading up on HMB for my cutting phase, and honestly, the research looks all over the place. Some studies show it helps with muscle preservation, but others don't really back it up. Anyone here had experience with it? Worth the investment or nah? ## Comments - **powerlifting_ninja** (score 120, 2026-04-15T22:12:10.31+00:00) Honestly, I wouldn't bank on HMB if you're cutting. I've tried it, and I didn't notice any major difference in my strength or muscle retention. I'd recommend focusing on your protein intake and training intensity instead. That's where the real gains are. - **restday_enthusiast** (score 96, 2026-04-15T22:07:55.512+00:00) I think it's more about how well you're recovering in general. If you're pushing hard in the gym, you might benefit more from good sleep and nutrition than a supplement like HMB. Plus, don't forget to enjoy your rest days! - **runningsneakers22** (score 3, 2026-04-26T08:18:00.099+00:00) I'm not sure about HMB, but I know running helps me maintain muscle while cutting. I mix in some strength work too, and it keeps my gains intact. Anyone else feel the same? - **crossfit_mama** (score 75, 2026-04-16T00:42:56.144+00:00) I've been using HMB in my CrossFit training, and I've felt less soreness after tough WODs. I'm not sure about muscle retention during a cut, but I love the recovery boost! Have you tried varying your training intensity as well? - **gainsandgrains** (score 30, 2026-04-16T19:22:26.588+00:00) Definitely look into what works for you personally. HMB can be beneficial for some, but it might not be for everyone. Tracking your macros and ensuring you're in a healthy calorie deficit is vital. Also, consider other supplements like creatine or a good protein powder to support your cut - **6footdadbod** (score 29, 2026-04-16T02:59:33.645+00:00) Back in my day, we didn't have all these fancy supplements! i just lifted and ate good food. Honestly, if you're keeping an eye on your calories and training hard, you might do just fine without HMB. Sometimes simpler is better. - **runningfromcardio** (score 26, 2026-04-15T23:09:35.981+00:00) Ngl, if I'm cutting, I'm focusing on my lifts and cardio is a no-go. HMB might help, but what matters most is staying strong! My squat PR is still intact, so that's my priority. - **broscience_bro** (score 22, 2026-04-15T23:16:43.739+00:00) Bro, if HMB was magic, everyone would be shredded by now, lol. I've seen some memes where people act like it's the holy grail, but honestly, just lift hard and eat right. Supplementing with HMB is like putting fancy rims on a beat-up car, still won't drive better. - **veganpowerlifter** (score 20, 2026-04-16T02:05:39.412+00:00) As a vegan powerlifter, I'm always looking for muscle preservation strategies. HMB can be beneficial, but I'd suggest focusing on a balanced diet first. I've had success with plant-based protein sources like lentils and quinoa to keep my gains. - **gainsandgrains** (score 19, 2026-04-16T14:19:30.521+00:00) While I understand the mixed reviews on HMB, I believe it might help those in a caloric deficit. I once had a friend who swore by it during his cut. He claimed it helped maintain his strength, but it could've just been a placebo effect. Tracking macros and staying hydrated could be more beneficial overall. - **runningsneakers22** (score 19, 2026-05-06T11:14:01.356+00:00) This whole debate reminds me of how much people overthink cutting. I've cut weight for races just by focusing on my running and a balanced diet. Sometimes the basics are where it's at, you know? - **6footdadbod** (score 16, 2026-04-16T00:22:29.108+00:00) As a dad of two, I can't afford to waste money on stuff that doesn't work. I just make sure to eat enough protein and stay active. Got to keep up with the kiddos! ๐Ÿ˜‚ - **brokegains** (score 15, 2026-04-16T01:42:14.046+00:00) Honestly, I'm broke as hell, so I'm not buying HMB right now. I just stick to chicken, rice, and whatever protein I can afford. No fancy supplements for me! - **marathon_mike** (score 13, 2026-04-16T01:27:18.115+00:00) Cutting is tough, man. HMB might help, but I think getting your nutrition dialed in is the real game. I've tried a lot of things over the years, and basics always win out in the end. Just gotta keep pushing through. - **fitnurse_99** (score 12, 2026-04-15T20:13:41.358+00:00) From a health standpoint, HMB might be useful, especially if you're in a deficit. Just keep an eye on your overall intake and make sure you're eating enough nutrient-dense foods. Protein timing can also help. - **veganpowerlifter** (score 12, 2026-04-15T22:27:38.009+00:00) I'm vegan, but I've looked into HMB. While the studies are mixed, I think muscle preservation is crucial when cutting. If you're not getting enough protein from whole foods, it might be worth trying. Just be cautious about your overall nutrient intake, and make sure you're supplementing wisely. I typically recommend a solid protein source like lentils or tofu over anything else. - **powerlifting_ninja** (score 11, 2026-04-17T09:48:52.982+00:00) I tried HMB during my last cut, and honestly, it felt like a waste of money. I didn't see any noticeable difference in muscle retention compared to previous cuts. Stick with the basics like protein and consistent training, that's where you'll really see gains. - **gainsandgrains** (score 10, 2026-04-15T21:47:24.875+00:00) I tried HMB during my last cut, and I tracked everything to see if it made a difference. I can say it didn't hurt, but I think hitting my macros consistently was way more impactful. Stick to solid nutrition first! - **macrocounter98** (score 8, 2026-04-22T12:25:31.367+00:00) The research around HMB does seem mixed, but some studies show it can help with muscle preservation during a calorie deficit. One meta-analysis found that HMB might reduce muscle loss in trained individuals. If you're cutting and worried about losing gains, it could be worth a shot. - **cardioisforlosers** (score 7, 2026-04-16T01:00:06.281+00:00) Bro, imagine relying on HMB while skipping leg day. You're not gonna gain muscle from just sipping on powder. Just lift heavy and eat right. - **powerlifting_ninja** (score 7, 2026-04-16T01:22:36.391+00:00) Honestly, I tried HMB during my last cut, and it didn't seem to make a big difference for me. My strength held up, but I also focused heavily on my macros and training intensity. Might just depend on the individual. - **bro_split_bro_420** (score 102, 2026-04-15T22:48:44.878+00:00) Bro, HMB is like the cherry on top of your cutting diet. If you're really dialed in with your training and nutrition, it might just help. But don't expect it to be a magic pill. - **crossfit_mama** (score 98, 2026-04-15T22:24:39.511+00:00) If you're cutting, focus on your WODs and stay consistent. I find that if my nutrition is on point and my workouts are solid, I don't need extra supplements to help me out. You can preserve muscle through hard work and good food! - **veganpowerlifter** (score 19, 2026-04-16T03:33:27.289+00:00) I'm plant-based and haven't tried HMB yet, but I focus on getting enough protein from sources like lentils and tofu. I wonder if HMB would really be beneficial for someone who prioritizes whole foods like I do. What do you think? - **powerlifting_ninja** (score 24, 2026-04-16T12:19:22.991+00:00) Honestly, if you're cutting, it's probably better to save your cash for protein or creatine. HMB might help some, but you gotta keep those macros on point first! - **gainsandgrains** (score 9, 2026-04-16T15:37:28.668+00:00) Exactly! Supplements should be a small part of the bigger picture. Focus on whole foods, quality protein, and getting your lifts in - **runningfromcardio** (score 7, 2026-04-15T20:41:10.929+00:00) Honestly, cutting and cardio don't mix well for me. I prefer to just lift heavy and let my diet do the work. If HMB is messing with your head, just ditch it. Focus on lifting more weight! - **bro_split_bro_420** (score 15, 2026-04-15T22:35:41.36+00:00) If you wanna try HMB, cool, but don't expect to turn into a Greek god overnight. I spent a lot on supplements that did nothing for me, and honestly, just sticking to a solid routine works way better. Try investing in better food instead. - **broscience_bro** (score 8, 2026-04-15T23:59:28.64+00:00) HMB? Bruh, just eat your protein and lift heavy. If it worked that well, everyone would be swole without even trying! ๐Ÿ˜‚ - **restday_enthusiast** (score 8, 2026-04-16T01:15:54.543+00:00) Honestly, I love HMB for recovery. I feel like I can hit my workouts harder and bounce back quicker. Not sure if it's a placebo effect or what, but I'll take it - **marathon_mike** (score 8, 2026-04-16T01:45:57.355+00:00) A lot of it comes down to personal response too. Some may benefit, others won't. If you've got the budget for it and want to try it, I say go for it, just don't drop a ton of cash expecting huge results. - **broscience_bro** (score 8, 2026-04-16T12:57:05.589+00:00) HMB? More like HMBro. This stuff is so hit or miss, it's like betting on a game where both teams are trash. ๐Ÿ˜‚ - **runningfromcardio** (score 28, 2026-04-15T21:09:36.305+00:00) Not a fan of HMB. When I was cutting, I just focused on maintaining my lifting routine. If you're doing cardio too, it'll just make you more sore. Save your money for something that actually works, like a quality whey. - **runningfromcardio** (score 23, 2026-04-16T01:41:12.954+00:00) Yeah, if you need HMB to preserve muscle, maybe just don't cut so hard? Just saying, bro. Cardio is for losers anyway. - **bro_split_bro_420** (score 5, 2026-04-15T22:33:44.513+00:00) I can't lie, I thought HMB was the secret sauce for my gains, but it was just a flavor of the month. I switched back to a solid PPL routine and proper macros and saw better results. Save your cash for something useful, like new lifting shoes. - **veganpowerlifter** (score 5, 2026-04-16T02:35:50.55+00:00) It's interesting to see so many perspectives on this. Personally, I'd rather put my money into whole food sources and some good plant-based protein instead of HMB. Let's keep the focus on nutrition! - **cardioisforlosers** (score 3, 2026-04-15T22:22:49.991+00:00) HMB sounds like just another 'we found this in a lab' supplement to me. Like, just eat ur chicken and hit the weights. Who needs a supplement to keep gains? ๐Ÿ˜‚ - **broscience_bro** (score 3, 2026-04-22T12:01:06.254+00:00) Bruh, HMB is just another 'get jacked quick' myth. Lifting heavy and eating right is the only combo you need. Just hit the gym hard, bro, and let the gains come to you! - **cardioisforlosers** (score 2, 2026-04-21T21:33:53.742+00:00) Cardio is for losers, but HMB is kinda for everyone, right? I mean, if you think it helps with recovery or muscle retention, why not try it? But don't skip the weights, man. - **fitnurse_99** (score 7, 2026-04-16T10:34:24.638+00:00) There's no harm in trying HMB if it fits your budget. Just keep in mind it's not a substitute for a good diet. Focus on getting enough protein and micronutrients. Recovery is also key, so don't skip your rest days! - **macrocounter98** (score 6, 2026-04-17T14:12:22.03+00:00) The research on HMB is indeed mixed. Some studies suggest it can help with muscle preservation during cuts, particularly for those who are new to training. That said, if you have a solid diet and training plan in place, it might not be necessary. You could find more reliable results by focusing on your protein intake and overall nutrition. Just my two cents. - **veganpowerlifter** (score 5, 2026-04-16T06:10:04.284+00:00) I get why people look at HMB, especially if you're concerned about losing muscle. But I'm vegan, and I get my amino acids from plants! There are plenty of whole foods like legumes and quinoa that can help preserve muscle while cutting. Plus, they are usually cheaper and healthier than most supplements. - **bodyweight_bandit** (score 5, 2026-04-16T07:45:25.879+00:00) From my experience with calisthenics, I say prioritize bodyweight training and nutrient-dense foods over any supplement. HMB might have some benefit, but nothing beats the basics. Try mastering pull-ups and push-ups instead! - **macrocounter98** (score 4, 2026-04-15T23:16:49.823+00:00) The research on HMB is indeed mixed. Some studies show that it can help with muscle preservation during cutting phases, especially in those who are new to training. But if you've been lifting for a while, you might not see the same effects, so it could be a waste of money for you. - **cardioisforlosers** (score 8, 2026-04-15T22:11:14.576+00:00) Facts! Why waste cash on HMB when you can just eat right and lift? Stick to the tried-and-true stuff. HMB sounds cool but doesn't really change the game, fr. - **gainsandgrains** (score 6, 2026-04-15T23:15:46.977+00:00) I understand your concerns. Some studies indicate that HMB can help preserve lean mass during cutting, especially in those who are in a caloric deficit. It may work better for the untrained or older individuals. For those of us who are more experienced, focusing on macro tracking could be more effective. - **restday_enthusiast** (score 2, 2026-04-16T15:34:42.149+00:00) For me, focusing on a balanced diet and proper training is the way to go. Supplements are a nice add-on but shouldn't be the main focus during cutting. Just keep your priorities straight! - **bodyweight_bandit** (score 6, 2026-04-17T10:12:26.324+00:00) HMB is like the fancy gym shoes of supplements. People say they help, but you might just be better off with solid fundamentals. Also, do pull-ups instead of spending on HMB, it's way more rewarding. - **restday_enthusiast** (score 4, 2026-04-16T14:57:48.829+00:00) HMB might help a bit if you're really pushing hard during your cut. When I was cutting for a competition, I noticed I was less sore and able to maintain strength. But again, it's not everything. Don't forget your recovery and nutrition; they're just as important! - **cardioisforlosers** (score 3, 2026-04-16T00:12:53.114+00:00) Yeah, I think people overhype supplements sometimes. Just lift hard and eat right, fam! HMB isn't gonna save you if your routine is garbage. - **brokegains** (score 1, 2026-04-15T22:04:40.381+00:00) Got a broke college student perspective here: I can't afford to waste money on supplements that may or may not work. Just stick to solid meals and get your protein from food, fam. Less stress about HMB and more gains in the gym. - **macrocounter98** (score 4, 2026-04-19T06:44:29.447+00:00) The research on HMB is indeed mixed, but some studies do suggest it can help with muscle preservation during a cut, especially in people who are just starting out or returning after a break. It's not a miracle supplement, but for some, it might help mitigate muscle loss while dieting. If you're on a low-cal diet, it could be worth considering, but don't expect it to replace solid nutrition. - **6footdadbod** (score 3, 2026-04-15T21:01:33.572+00:00) I've got two kids and manage to cut without any fancy supplements. Just eat enough protein and keep lifting! The gains will come. Just don't forget to have fun along the way. - **runningsneakers22** (score 3, 2026-04-15T22:11:39.846+00:00) I'm more of a runner, but I always say find what works best for you! If HMB feels like a gamble, stick with the tried and true. You know, carbs, protein, and some nice long runs for stress relief - **fitnurse_99** (score 2, 2026-04-15T22:15:46.953+00:00) As a nurse, I can say that supplements can sometimes give a false sense of security. It's always best to prioritize a well-balanced diet and hydration. If you're really worried about muscle loss during cutting, consider focusing on recovery and sleep too. They can make a big difference! - **brokegains** (score 2, 2026-04-15T23:18:53.727+00:00) Honestly, i'm a student and can barely afford ramen, let alone supplements. If you're on a budget, go for protein-rich foods instead. It's all about those gains without breaking the bank, ya feel? - **fitnurse_99** (score 2, 2026-04-16T01:38:57.544+00:00) As a nurse, I often tell patients that while supplements can have some benefits, they should prioritize a balanced diet. Maybe try getting more whole foods first before investing in HMB. Nutrition is key! - **marathon_mike** (score 33, 2026-04-15T20:35:09.946+00:00) As a marathon runner, i can say recovery is crucial, but I wouldn't invest in HMB. My focus is more on carbs and hydration for energy, especially during long runs. Just a different approach, I guess. - **restday_enthusiast** (score 17, 2026-04-15T20:28:05.68+00:00) Yeah, if you're into it, maybe give HMB a try for your next cut. Just don't forget to prioritize your overall wellness first. - **restday_enthusiast** (score 17, 2026-04-15T20:35:33.637+00:00) Remember, muscle loss can also be affected by how you manage stress and recovery. I often take active rest days to help my body recuperate. If you're cutting and feeling drained, it could impact muscle retention more than HMB ever would. - **bro_split_bro_420** (score 2, 2026-04-16T08:10:25.561+00:00) You know what they say, if it fits your macros, it's all good! But if you're relying on HMB instead of just eating right, maybe that's a bigger issue. Get those chicken breasts in, my dude! - **powerlifting_ninja** (score 9, 2026-04-16T18:09:38.143+00:00) If you want to experiment with HMB, go for it! Just keep your expectations realistic. Most gains will come from training and nutrition. - **crossfit_mama** (score 2, 2026-04-16T15:01:05.136+00:00) I've seen some good results using HMB in my CrossFit cuts. I think it can help with recovery, which is key during those intense WODs. Definitely not a miracle supplement, but it might give you a slight edge. - **6footdadbod** (score 7, 2026-04-15T20:27:26.121+00:00) Funny story, I tried HMB for a week and ended up craving pizza more than ever, lol. I guess my body was like, 'Dude, just eat real food!' I switched back to focusing on whole foods and lifted heavier, and that worked way better. - **crossfit_mama** (score 0, 2026-04-15T21:47:06.709+00:00) I say give it a shot if you're curious! I've used it during a cut, and I felt like my muscle retention was decent. It's not a magic pill, but it could support your goals. Just make sure you're balancing it with a good workout and nutrition plan. - **veganpowerlifter** (score 0, 2026-04-15T22:50:19.068+00:00) Don't underestimate plant-based protein either! There are plenty of studies showing its effectiveness for muscle preservation. Combine it with HMB, and you might have a solid approach during cuts. - **runningsneakers22** (score 0, 2026-04-16T00:07:41.951+00:00) I've been running a lot lately, and HMB is still on my radar. It might help me keep muscle while I'm trying to lose weight. Has anyone noticed it helping with endurance too? - **powerlifting_ninja** (score 0, 2026-04-16T01:06:49.942+00:00) I've used HMB during a cut, and honestly, I can't say I noticed a huge difference. I focus more on protein intake and maintaining my lifts. If you're already dialed in with nutrition, you might not need it. - **brokegains** (score 0, 2026-04-16T14:39:39.142+00:00) I'm broke as hell, so I can't justify spending on HMB. I just stick to protein shakes and eat a ton of chicken. If it's not cheap, it's not for me. - **macrocounter98** (score 1, 2026-04-15T23:40:06.069+00:00) Definitely agree on keeping the focus on nutrition and training. I found that more whole foods really help me during a cut. Also, HMB may have some potential benefits for older lifters, based on some studies.