Which codec do I use?

[Spooner83]

I'm always confused which codec to use. I film in 4K, sometimes using my iPhone and sometimes using a GoPro hero 9. I always use the highest setting as seen in the attached pic, but I feel like I might be able to use a different codec to speed things up and still have the project look high quality. I don't film in Apple ProRes. So, I ask you which codec I should use.

Thanks

 

[bogdanw]

Apple - About Apple ProRes https://support.apple.com/HT202410
"Apple ProRes 4444 XQ is the highest-quality version of Apple ProRes for 4:4:4:4 image sources (including alpha channels).
Apple ProRes 4444 is an extremely high-quality version of Apple ProRes for 4:4:4:4 image sources (including alpha channels).
Apple ProRes 422 HQ is a higher-data-rate version of Apple ProRes 422 that preserves visual quality at the same high level as Apple ProRes 4444 but for 4:2:2 image sources.
Apple ProRes 422 is a high-quality compressed codec offering nearly all the benefits of Apple ProRes 422 HQ, but at 66 percent of the data rate for even better multistream, real-time editing performance.
Apple ProRes 422 LT is a more highly compressed codec than Apple ProRes 422, with roughly 70 percent of the data rate and 30 percent smaller file sizes.
Apple ProRes 422 Proxy is an even more highly compressed codec than Apple ProRes 422 LT, intended for use in offline workflows that require low data rates but full-resolution video."