Either USB 3 or SATA is fine. Recent Mobos have been phasing out SATA as USB 3 is plenty fast. I have such a mobo, but threw a SATA connector in as I had a spare SATA port and already had 2 external SATA drives. If I didn’t already have these, I’d probably go the USB 3 route.
For external, eSATA is the best, as has exactly the same performance as internal SATA, mainly because the only thing that is different is the connector!
Transfer rates for USB may be fast, but SATA does not have the protocol overhead of USB, which is a shared bus that needs to periodically refresh its connection configuration.
What is your motherboard?
I would not expect that to be anywhere near all of them going that way. There are still going to be many uses for configurable workstation MBs.
If your motherboard doesn’t have eSATA sockets, you can buy cheap eSATA III rear-panel brackets (example) and cables (example), though you will need to power your drive externally.