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.
If you're using a 1600 watts microwave, set the timer to cook for 5 minutes. If you're using an 850 watts microwave, set the timer for 10 minutes. If your microwave has a lower wattage than 850, set the timer for 10 minutes and then turn the sweet potatoes after five minutes to ensure that they cook on both sides.