I'd go with 4.56 gears. They should fit in both differentials without any major modifications. I'd definitely take it to a shop and get them to do the install. It's a complex install and requires proper tools to get the preloads right, or else you're new gears will chew themselves up in no time if they're not aligned just right.
Yukon Gear & Axle has some good products and a wide selection. If you want to bite more $ for fuel you may be able to put in lower gears, but I believe the 4.56s would be your best bet for not only performance but mileage as well.