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While Generative AI (GAI) is widely adopted in academia, its impact on research innovation is complex. Based on a survey of 635 faculty members in China, our study uncovers a non-linear, inverted U-shaped relationship between GAI usage and innovative behavior. Moderate use is beneficial, but excessive use turns detrimental. This paradoxical effect is explained by the dual mediating pathways of enhanced self-efficacy and increased challenge stressors. The relationship is also heterogeneous: the positive effects of GAI usage are stronger for faculty in the Humanities and Social Sciences, those with overseas experience, and high-productivity faculty. Our findings replace the simplistic linear narrative with an evidence-based framework of optimal use, offering a roadmap for harnessing GAI as a genuine partner in academic innovation.