Regarding carbs after exercise, if you're ever going to eat simple carbs, that's the time.
A carb + protein meal is often recommended after exercise because simple carbs act as fast glycogen resynthesisizers (getting glycogen back into depleted muscles) and help transport protein to muscles. Fast carbs = fast transport. As a matter of fact, a study a few years ago found that chocolate milk is the perfect post-exercise drink because of the 3:1 ratio of carbs to protein!
But we're talking moderation, of course.
I avoid sugar for lots of reasons so don't use it, even post-exercise. But after the gym is when I have my starchy carb of the day -- oatmeal -- since carbs seem to be best utilized after working out.