Hi again iFKA

If you want to cook and take... I agree with Nanci... how about some soup... thick and creamy, or soft chunks... lots of root vegies and cook with some bones for the protein and keratin. He could have it with fresh bread for extra carbs.

Whether you make rice, pasta or soup I would add in meat into any... just chopped up small and well cooked so its easy to digest as he continues his ride.

I would suggest some red meat in the build up too - it delivers much more muscle food per gram/ounce than chicken or fish. As a man, his demands for iron rich foods and for proteinare higher than a woman.

I'm well-impressed with the way you have have embraced your role as "team support car"