Introduction: Moderate or intense exercise can lead to dehydration and exercise-induced muscle damage (EIMD), which can subsequently affect athletic performance. Nutritional strategies must ensure an adequate water balance, energy replacement and contribute to muscle recovery. The efficacy of milk and whey protein (WP) have been investigated with conflicting results. Objective: To determine the effectiveness of the consumption of bovine milk and milk proteins in rehydration and post-exercise recovery in physically active people, through a systematic review of current scientific evidence. Method: A systematic review of clinical trials was conducted in the databases Pubmed, Cochrane, Lilacs-Virtual Health Library, Embase, Science Direct, Scielo, Scopus and Springer Journal. The quality and heterogeneity of the results and biases were evaluated. Results: 19 studies (12 CT recovery and 9 crossover trial in rehydration), the consumption of milk after exercise can reduce the loss of height in the SCM at 48 hours (p <0.0001) and 72 hours (p = 0.04). No effect on other aspects of EIMD. The consumption of semi-skimmed milk (p <0.00001) or PSL (p <0.00001) decreases urine production at 4 hours post-exercise recovery versus control. Conclusion: The quality and sample size of the included studies prevents the generation of a definitive recommendation, but according to the results, the use of milk or whey protein may be effective in effective rehydration and acute recovery after exercise, and its consumption. does not generate negative effects.