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There is scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. This is mainly bouts of running/cycling sprints and multiple sets of low RM weightlifting. Single effort work shows an increase of 1 to 5%. This refers mainly to single sprints and single lifting of 1-2RM weights. However, some studies show no ergogenic effect at all. Studies in endurance athletes have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise


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Creatinine use for short periods has been proven in scientific studies to cause an increase in anaerobic performance and provide maximum power  when utilized for workouts involving repetitive high-intensity routines like sprinting when running or cycling and when using weights. The increase varies between by 5-15% while for other exertions it can be between 1-5%. In a few studies it does not reflect any ergogenic effect and in the case of endurance athletes the indicate unflattering results. The explanation may have something to do with these activities requiring a sustained level of intensity that need no further synthesis of creatine phosphate molecules. Expect up to a 20% increase in phosphocreatine levels in your muscles when you ingest creatinine. Remember though that creatinine will not have big effect on aerobic endurance. Its strength is in short bursts of power in quick high-intensity workouts.