This is what i do when playing anything online,first thing i do when powering up is to check for updates,if its a large update i pause it and finish downloading later.Obviously if the game requires the update to let you play,GTSport,GTA, then you dont have any choice.
As regards to the choppy frame rates i havent had these issues with the game,but thats just me.My internet speed seems to be around 60mbps or so