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 potatoes until mostly done. Place the sweet potatoes on a microwave-safe plate and cook for about 16 minutes, or 4 minutes for each potato. 1  Pause and turn the potatoes after each 4-minute mark to prevent them from cooking unevenly over overcooking.2  When done, the sweet potatoes should be soft but not quite falling apart.icrowave the sweet potatoes until mostly done. Place the sweet potatoes on a microwave-safe plate and cook for about 16 minutes, or 4 minutes for each potato. 1  Pause and turn the potatoes after each 4-minute mark to prevent them from cooking unevenly over overcooking.