The most efficient workflow depends entirely upon the clip. Sometimes all that is needed is some color correction, pre-composing, then running Rotobrush on the nested comp. I do that all the time. Sometimes the color correction is severe.
Other times Mocha AE is the best choice. Sometimes you need to stabilize the thing that is moving, like someone's arm, so that it doesn't move, then do the roto, then put the motion back in the clip. Sometimes a simple Procedural Matte created from color or luminance channels is all that is required to fix problem areas.
If you can share at least a sample of one of the most difficult frames we can make some meaningful suggestions.
If you want to explore Mocha AE the very best resource to get started is on the Boris FX website under Mocha Escentials Training. I would start there instead of just searching for tutorials. The professionals give you much better suggestions and explain things better than most of the tutorials you find on the web.
* The "Drag & Drop here..." area works, but it is a pain for the forum users to access the photos. Please do not use it to share images. You can use the toolbar, drag your pictures to the reply field, or even copy and paste the file directly in the reply field, then size them up so we can easily see them.
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