A 150-pound woman, for example, would need 90 grams of protein each day if endurance training or 120 grams if strength training. If you are eating five times per day, this would work out to 18 grams of protein at a post-endurance workout meal, or 24 grams post-strength training.
1 Turn the oven on to 425.  Bake for 45 minutes for sweet potatoes/yams that are 2-3 inches in diameter. For sweet potatoes that are up to 4 inches in diameter, bake for an hour. For super large sweet potatoes, bake for an hour and 15 minutes.
Covering the sweet potato with the damp paper towel will provide a âsteamingâ effect when microwaving the potato. Step 5. Microwave the potato on high for approximately six minutes, flipping once halfway through. For a medium potato, I normally microwave it for three minutes, flip, and microwave an additional two and a half to three minutes. Smaller potatoes will take less time. Larger potatoes will take more time. Once you experiment a bit, you will find the ârightâ amount of time for your potatoes.