What's a good sd format for sony vegas 10 on youtube?

LULZ

New member
I've tried a few formats but no matter what the fps is always laggy and the quality is a little blurry. If you play the raw file however, moving objects are super smooth and the picture quality is crystal clear. Is there a specific format I can use for youtube, in standard definition, that will deliver fps and quality similar to those of the original file?
 
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