ZMA has been found to increase testosterone production naturally and safley. It also helps you get a better nights sleep and help with recovery. I suggest you looking into getting some ZMA(only to be taken before bed). As for post-workout, do you do any weight training along with your swimming? After you swim, I would take in more carbs; with what you are eating, it's not necessarily the best after-workout meal in the world. Liquids are best as post-workout as they are absorbed the fastest. Eggs and milk can't really increase your muscle mass if you arent weight training. The protein in the egg is in the egg whites, the fat is in the yolk; as far as milk goes, depends on what type you are drinking; whole, 2%, 1%, skim, non-fat... I would ditch the egg/milk as post-workout. Go buy a nice post-workout formula of carbs/protein like SURGE, or something that has a balance of protein/carb... these foods can't just magically increase your muscle mass; some serious training and recovery methods are best. Hard work and training are key to increasing muslce mass and performance; nutrition just aids in it.

L-arginine (an amino acid) is purported to increase production of HGH. I do not believe there is any concrete evidence one way or the other though.

either way l-arginine has other benefits, like increased sexual performance.

...have fun! 8)