Since you want to store a journalling file system on that, turn off journalling on the ext4 file system; the additional journal doesn't help you.
With a single file, this basically reverts the relevant feature set to ext2 (maybe with a slightly smarter handling of extents, but that really doesn't matter here).
So, the honest answer is: don't use ext4 for this use case if performance matters. Usually, you'd just instead make a volume for that file system you want to put on there and work with that - that's why Linux has a volume manager.
Things that aren't file systems don't need to be file systems.