A medium size gravel. Fine gravels and sands will clog the plates and also restrict the flow through rate. Too big and it reduces the available surface area and makes it much easier for larger particles to get pulled deeper down.
I would suggest that you consider running the system as a RUGF using a powerhead. If so be sure to sponge the intake. It is also a good idea to have an additional filter (often a power filter) to help with mech. waste and for doing chemical filtration when needed as well as providing surface agitation for gas exchange.