Honey is good.
But ultimately as long as you have a solid pre workout meal, a good diet, you won't need an insuline spike at all. In fact chocolate milk or some whey and oats may work better than some "special carb".
The premise of WMS or amylocel doesn't really make much sense to lifter since glycogen isn't depleted. I'm sure most people here know how important a pre workout meal is to energy levels so I'll assume that you're getting a low GI carb in with a good source of fat and protein... with that said, you glycogen stores aren't nearly to the point of depletion that many think. Glycogen depletion may come into play in high endurance athletes and those who work out for 3+ hours of High Intensity training. So I'm not to say that High GI carbs aren't good for some, but for most people, there should be a steady flow of insulin without the need for an insulin response to replenish Glycogen.
I guess it all comes down to the type of training you're doing, in my opinion, if you're diet is right, you shouldn't need to worry about glycogen replenishment or the amount of water that you mix nutrients with.