I use a Gitzo 5540, which is probably overkill for your setup, but it is absolutely rock solid, plus would make a nice club if needed. I would recommend a quick release clamp, so if you want to switch to birds in flight quickly, you can get it free. I have done birds in flight with the monopod still attached, but its a bit weird.
I use a manfrotto 680B and a RRS monopod head. I don't think a quick-release is needed. When you need to shoot BIF quick, just lift the whole setup up and shoot. I do.