I thought this data had been lost but through the power of magnets I found it again..
http://mackila.com/airsoft/atp/
Literally all the physics data you could ever hope for in airsoft. Check out section VII in particular. If you're shooting 450FPS (1.88J) you can see what effect various bb weights would have
http://mackila.com/airsoft/atp/07-b-09.htm
Basically to answer your question outright: .30g bbs. They have the flattest trajectory with hop-up and the difference between .36 and .30 is that while .36 goes very slightly farther (like 3 feet), the flatter trajectory of .30s will make for more accurate shots and not to mention they are cheaper!