Optimum Export Settings

Being new to HD etc I'd appreciate all the help I can get.
I've filmed, captured and edited some footage and am now ready to export to a Windows Media file to view later on an HD ready lcd monitor. I'm aware that Avid does compress the imported footage somewhat but I'd like to have the highest res possible. What are the best settings I should use? What would be better - Quicktime or Windows Media file

I used a Sony Z1, edited with Avid Media Composer.

Thanks in advance.