I bet you want 29.97 as frame rate. It's the same with fraps (it solved the sloppiness I had despide my kick ass comp specs). I've set everything to 1280x720. and works like a charm. Don't ask me for any specifics, but I spend some time researching (something like optimal broadcast wow twitch, in google) and came across a pretty few decent guides that recommended these settings + explanation why (which I don't care about).