I always eat 1/2 cup of oatmeal and 2 eggs about an hour and a half before I roll. Also, I take a digestive enzyme before I eat this particular meal. It really helps with speeding up digestion, and breaking down your food more effectively. This means that you get more of the nutrients and protiens out of the food.
I like this one: http://www.gnc.com/product/index.jsp...entPage=family