It all depends on the setup. Currently I have a 30G sump that holds my skimmer and that feeds a 90G main sump. I'm using a Reeflo Dart as my return pump, about 1500 GPH. My skimmer is run by three Mag 9.5's.
I'm actually looking at going to a smaller skimmer designed for a 500G system. That way I'll have less flow thru the skimmer than I currently do and so I can lower my return pump and power consumption.
The biggest thing with flow thru your sump is to make sure that you sump is designe dto handle it. As for pods growing in the sump, all you need is some rocks for them to grow in. I have the output of my skimmer flowing directly into the 90 sump in a small section that also houese LR. The flow is massive and there is a ton of life in that area. I also have a DSB with some large peices of LR and again, there is a lot of life growing in there, even with all the flow thru my sump. It's been this way for about 7 years.