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.
How to Cook Sweet Potatoes Quickly. A quick way to have cooked sweet potatoes is to prick them with a knife or fork several times, then pop them into the microwave.Small sweet potatoes (5-inches long, 2-inches in diameter) take about 3 to 4 minutes to become soft in the microwave. bigger sweet potato (8-inches long, 2-inches in diameter) takes 6 to 8 minutes to become soft. And it's better to microwave two to three small sweet potatoes at one time than trying to cook one big one. Trust me.