Time Capsule accessing disks remotely

So i went into airport utility and enabled access disk via internet, enabled file sharing etc.

i put some movie clips and a couple of songs and files i wanted to access on there when im not at home.

music playback is fine....and editing PSD files off the disk is fine but movie playback is choppy at best...some of them are 20minute TV shows in both AVI and MP4 format tried in both itunes and vlc same scenario

i access the disk via various macs via Command+K enter my IP address.

(btw how do i get the same access to it via a windows based PC?)
is there a way to get a good stream remotely?
i tried via ethernet and 802.11n wireless
any ideas?