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.
1 Fresh cilantro leaves and chili powder (optional)  Place sweet potatoes in a microwave safe dish; cover and cook on 100 percent power (high) for 5 to 8 minutes or just until tender enough to chop. Cool slightly; cut into chunks. Sprinkle lightly with salt.