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 Put the wrapped sweet potato in a microwave and cook for 5 minutes. 2  Let the sweet potato stand for 2 minutes, as it will be extremely hot. 3  Carefully remove cooked sweet potato from the microwave and unwrap from the paper towel.  Cut the sweet potato in half and serve.