Alfonz,
Finding the right supplement for your workout can be difficult with so many brands available.
Unless you are going for the Arnold look, you probably only need to add an additional 30 - 40 grams or so of protein to your diet.
I am currently engaged in a muscle building fitness program and am looking to gain about 20 pounds of additional muscle. Mainly, my diet consists of high protein foods like tuna (and other fish), shrimp, soy, nuts, deli meats, beef, eggs, yogurts, sprouted breads and something called kefir (kind of like yogurt).
I eat about 30 grams of protein per meal at least 3 times per day. You can also split this into 20 - 25g per meal 4 times per day.
In addition to this diet, i utilize one of three different protein supplements:
1. Jay Robb Protein Shakes (25g per serving)
2. Whole Foods Soy Protein Powder (24g per serving)
3. Powerbar Protein Plus (23g per bar)
Adding any one of these 3 supplements to your diet will give you that additional protein boost. Something else you can do is mix #1 or #2 with soy milk or regular milk and squeeze an additional 7 grams out of it.
Of course your optimum protein intake is going to differ depending on your weight, but for someone who weighs, say 150 pounds, about 100 - 120g of protein during muscle building would be a good number to shoot for.
Also, because you are swimming, be sure to keep enough carbs in your diet to get you through swim practice. If you are swimming a 1 - 2 hour intense workout, you're going to need carbs to keep you going. Bagels are my preferred choice for carb boosts, but there are many other things you can add for carbs as well.
Please note that this is merely an opinion, so definitely check out several other sources before you finalize a diet for yourself. I am not a nutritionist, so please do not consider this an expert opinion.
Hope this helps!
Sincerely,
Mark
http://www.123FeelBetter.net/Make Today a Life Changing Event