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.
Microwave the sweet potato, well pierced, for about 7 to 10 minutes, while you preheat your oven to 350 degrees F. Then transfer the sweet thing to the oven for 20 to 40 minutes until it is dripping it's syrup onto a pan on the rack below it. Nothing beats an oven cooked sweet potato or yam.