there is a difference between flow and turnover.
For example, my 600g would fill every 30 mins with the return from the sump.
However............the flow in the tank is close to 30,000gal per hour.
For best growth you need high flow.
AS far as optimal return ... so long as you dont stir up the refugium, create bubbles and allow the entire system to equillibrate ..you are good. I keep my cal reactor, skimmer and heaters in the sump. If there is no difference in sump and tank temp, then I consider the flow sufficient.
Paul.