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With a few very important exceptions, the body can make almost everything it needs from protein. Sufficient protein stores are needed prior to the workout. Otherwise, the body will actually break down muscle tissue in order to supply it's needs.
After the workout both protein and carbohydrates are needed. Carbs for quick energy and protein to rebuild supply.
I come from a big weight lifting and sports science background and I always recommend a very basic stable of proven supplements. Fish oil, whey protein, and creatine. As you've probably heard a million times, nutrition is key, but i do think that each of these supps has there place. I always feel better when I take fish oil. My joints feel better and it helps me recover (especially my shoulders after a long swim). Whey is awesome post workout on strength days to aid in recovery and to help supplement protein if your low on the day from the rest of your food (Optimum Nutrition and MyProtein make cheap, quality, and tasty flavors) and creatine is probably the most researched supplement out there. Helps recovery and muscle building and is always a staple. Hope this helped!
I'm not a competitive swimmer but I do a great deal of working out in the gym. My left should also gave me a lot of problems from injuries when I was younger. My range of motion was severely lacking and I would feel slight pinches/clicks when doing exercises.
If you youtube 'external shoulder rotation' you can use that motion while using a resistance band wrapped around a pole/post around the pool.
I found that doing 2-3 sets of 7-10 repetitions prior to using the shoulder really helps to warm it up. Eventually, the shoulder pain will go away and even help with overall range of motion.