Render to have best quality but low file size?

Hey guys,

I need to render some particles, time frames ranging from 10 seconds to 2 minutes. My framerate is 60

I want to render these particles so when I go back to my project, I can just insert the video instead of AE taking forever to render.

Usually I have these settings in AE:

Render Settings

I guess you can say those are pretty standard / default settings.

Though the file size can be anywhere from 10GB to 88GB.

Then I go into Media Encoder and convert it to  H264 usually with default settings and this brings a 84GB file from AVI to MP4 down to around 80mb and the quality is pretty damn good still.

What settings in AE can I have to have the same effect? So I don't have to render from AE then to Media Encoder.

Or what settings in Media Encoder I can convert an large size AVI file to X file but keep the quality and lowering the file size? So I can import that low file size back to AE.

THanks!