downloading from after effects

So you want to export the video you've made which uses an Audio Spectrum effect?

Generally I stick to H.264

Don't use Render Queue, choose File > Export > Add to Adobe Media Encoder Queue.

When that program opens, choose, in the first column, pick the H.264 format and in the preset options, I would use Match Source, High Bitrate unless you know the platform (e.g. YouTube you're exporting to) as there are other presets available.

IF you are making multiple versions of the video, then it would be worth choosing the Apple ProRes format instead, and then rerender this video for each different format.

Check the User Guide. There are a few tutorials on rendering. 

Most importantly, use standard frame rates and frame sizes from the Composition Settings Presets to create your compositions. Until you are an expert in video standards, formats, and compression it is not a good idea to fiddle with the settings. The same goes for rendering. Use the Adobe Media Encoder to render for distribution and choose the YouTube or Vimeo presets in the H.264 section. It is important to follow these settings so that the streaming service you choose will do a good job re-compressing your video for distribution.