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.
Always remember that microwave ovens may vary, so this does take some âtrial and errorâ testing. Start out with about five minutes. After the first five minutes, check the potato and turn it over. Cook an additional five minutes, or until you have reached the desired tenderness. If you are cooking the sweet potato to make fries in the oven, remember to not cook them as long. If you wait too long, the potato will not be easy to keep together for slicing. If you are looking for a way to make mashed sweet potatoes, this is a great way to soften the potatoes.