There is no "recommended speed" - as surely it depends on what other parameters you value for your NAS?
E.g.
- Noise (7200rpm is louder)
- Sequential transfer rate (7200rpm will be slightly higher), but again might be completely irrelevant if your use case is mostly reading (e.g. media), or if you want to transfer across the network at 10Gbps and therefore need to look at either all SSD storage, or at least SSD Cache.
- Reliability (in theory 5400rpm should be slightly more reliable, but beware some of the slower NAS drives are also SMR shingled magnetic recording, which aren't ideal)