The reason it is said that post workout carbs cannot be stored as fat is because the body will preferentially store glycogen before it begins to convert to fat stores. Thus after a workout when you've burned a significant amount of muscle glycogen, all of the carbs you ingest post workout will first fill these stores before doing anything else. This is why you are supposed to eat within an hour after your workout while the "window" is still open. Along with refilling glycogen the large insulin spike will shuttle amino acids into the muscles. This phenomenon is why the carbup works on CKD diets without adding fat. You can actually eat more than maintenance calories during this period as they will be stored within the muscle for later use.
The reason honey is supposed to be good is that it extends this blood sugar spike for a longer time which means you'll be shuttling amino acids for twice as long. Most sugars, however high on the GI list they are, will raise blood sugar levels very quickly but only for a very short time and then it plummets downwards. This is the typical post carb lethargy some people experience. Complex carbs don't boost blood sugar levels as high, though it is sustained for a longer period of time so you never get that energy crash. Honey seems to be able to perform both. It spikes blood sugar and it keeps it there for 2 hours. A perfect scenario for a post workout meal.
I think 2 tbsp is plenty to experience the boost and then you can have whatever carbs you want with it whether it be oatmeal, corn flakes, potatoes, etc..
For those worried about fat gain; don't. I am dieting now and I am losing fat as fast as usual while still enjoying this post workout spike. Again if you're worried about it just use less honey. For those that can't put on muscle, take 5 tbsp and go for it.
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